Name: Playbook - Nikki Font - W5/D1 Glutes & Hamstrings
Uploaded: 2023-12-30T00:22:23.996Z
Duration: 60 min
Description: W5/D1 Glutes & Hamstrings

You will need :

- bench
- dumbbells
- booty bands

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB Sumo Deadlifts

SS = Superset

You will complete ALL reps in the first exercise, then directly begin the second exercise with NO rest in between.

Get on all fours

Band right above your knees

Keep your working leg straight, engage your Glutes to lift your leg straight up & diagonal over your back leg

Left/Right = 1 rep

Straight Leg Kickback

Get on all fours

Band right above your knees

Extend working leg, engaged Glutes, & pulses at the top

Straight Leg Pulses

SUPERSET - Kickback Variation

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Keeping your feet aligned with your knees 
- Push out your legs against the band 
- Ensure your movement against the resistance is smooth and controlled

Banded Seated Abduction

Triset

You will complete ALL reps in each exercise, then directly begin the next exercise with NO rest in between.

- Support upper back on a bench and the band above your knees
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Banded Hip Thrusts

Immediately after the previous exercise, perform 10 1/2 Pulses

Hip Thrust Pulses

Keep your knees out against the band

Lock out at the top & hold

Hip Thrust Hold

TRISET - Banded Hip Thrust

- Place your upper back on the floor
- Place soles of your feet together & knees out against the band
- Bring your hips up engaging your glutes

Elevated Frog Pumps

W5/D1 Glutes & Hamstrings

Ouuccchhh!! But great for first time working out in months.

Brandee

Desiree

Ellen

W1/D1 Glutes & Hamstrings

Amber Smithers

Ruth

W1/D2 Back & Bis

Rajaa

Sailor

During the superset I thought “Nikki is trying to kill me” and then the triple set hip thrusts came and I knew she was in fact trying to kill my glutes 🤣🔥 per my Apple Watch I burned 626 calories during this work out and I am loving it! 👏

Brittany

W1/D3 Glutes & Quads

great workout!! my arms are killing me lol

Dara

W1/D4 Shoulders, Chest, Tris

Saray

Kayla Clarke

Allison

W1/D5 HIIT

Love this one! Perfect added on to another workout when I need a little longer session. Those kickbacks are killer.

Lydia

I’m drenched and my legs are wobbly! 🥵

Christina

W1/D6 Legs

W1/D7 REST

Sweatin 🔥 is it normal when doing R side fire hydrant/donkey kick superset to also feel it in the L Glute area and vice versa?

The most perfect workout to do after not being able to work out because of Covid 🙃 great way to get back at it!!

Stephanie

W2/D1 Glutes & Hamstrings

W2/D2 Back & Bis

Mary

W2/D3 Glutes & Quads

W2/D4 Shoulders, Chest, Tris

W2/D5 HIIT

W2/D6 Legs

W2/D7 REST

W3/D1 Glutes & Hamstrings

W3/D2 Back & Bis

Kali Swenson

Added weight to most every exercise and felt sooo good 💪🏼🤗

Ryen

W3/D3 Glutes & Quads

I like the change up in the specific exercises, this was a fun one, and a gooood burn for 40 minutes 🔥

W5/D1 Glutes & Hamstrings

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