Name: Playbook - Nikki Font - W4/D6 GLUTES / QUADS
Uploaded: 2023-12-30T00:22:23.744Z
Duration: 65 min
Description: W4/D6 GLUTES / QUADS

Trina

Shelby

Nikki

You will need :

• hex bar
• dumbbells
• bench
• leg press

- Place your feet in the center of the hexbar
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Hexbar Conventional deadlift

Superset - perform both exercises back to back with no rest in between to complete 1 set

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

(2 DB) Dumbbell bulgarian split squat

SS - box jumps to split squats

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

SS - leg press to calf raise

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Superset - complete both exercises, back to back with no rest in between to complete 1 set

- Start in a push up plank position
- while holding this position, keep your leg extended and alternate sides as you touch your toe out to the side

Plank toe touches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Gym Ab Circuit #1

W4/D6 GLUTES / QUADS

It was definitely a push but overall I feel great !

Shaylin

This HIIT workout really challenged me and it was different from what I normally do. This felt like the perfect way to start a new program, I am sooo excited!

Hannah

Kabanay Whitaker

W1/D1 FULL BODY HIIT

Emma

My shoulders were on fireee 🔥🔥😩😩

Alea

Alyssa

W1/D2 SHOULDERS

Lauren

OMG, THIS WAS SO SO SO SO GOOD 🔥🔥🔥🔥🔥

Alex

this was so much harder the second time around 🥵🥵

W1/D3 GLUTES / HAMS / ABS

Daisy

Tdens

Great first workout can’t wait for the next 💪🏻

Erica

W1/D4 BACK / BIS

Hannah Williams

Mia 💛

Haley

W1/D5 CHEST / TRIS

Been looking for a new workout program and omg this is my first day and I already love it!!!

Kayla

Oh my gosh...I have been weight training for 2 years and what the!!!!! This workout actually had me shaking... I LOVE IT

Madeleine

Can’t even walk normal for my 10k steps after omg hahahaha

W1/D6 GLUTES / QUADS

W1/D7 REST

Emily

Hailey

W2/D1 FULL BODY HIIT

W2/D2 SHOULDERS

PRs for leg press (208) and deadlift (75) 🤓🥳
Long rests between sets so no pump
Hurt my back on RDLs so protected back & didn’t continue

W2/D3 GLUTES / HAMS / ABS

Jess

Soo good! That second superset gets me every time… always have to back up on the weight a bit!

W2/D4 BACK / BIS

Went quickly! For the ab circuit, it’s supposed to be 15 both sides, right (so 30 in total)?

W2/D5 CHEST / TRIS

I did the split squats before the first superset… bad idea those jump squats were verrrry weak today hahah. I’ll stick to the suggested order from now on 🙈

W2/D6 GLUTES / QUADS

Natalia

W2/D7 REST

I love these! I also love how the routines are switched up mid challenge!

The sweat is REAL👏🏻 quick and so effective!

Sara

W3/D1 FULL BODY HIIT

W3/D2 SHOULDERS

W3/D3 GLUTES / HAMS / ABS

W3/D4 BACK / BIS

W3/D5 CHEST / TRIS

That was the most intense leg day I’ve had in a whileeee omg AMAZING👏🏽

W3/D6 GLUTES / QUADS

W3/D7 REST

Damn, took me a sec to convince myself to make it to the gym but I’m glad I did! This was 🙌

W4/D6 GLUTES / QUADS

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