Name: Playbook - Nikki Font - W5/D3 GLUTES / HAMS / ABS
Uploaded: 2023-12-30T00:22:24.015Z
Duration: 60 min
Description: W5/D3 GLUTES / HAMS / ABS

Place feet slightly wider than shoulder width

Hold the DB in with holds and perform a sumo squat

At the top of your squat, slightly bend your knees, push your hips back, and perform an RDL

That completes 1 rep in this movement

Squat to RDL

** you can substitute for a DB!

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Get on all 4’s with the band right above your knees

With one leg, keep your knee at 90° & lift your leg until the bottom of your foot is parallel to the ceiling

Then go back to start position without resting your leg & abduct out to the side to complete 1 rep

Banded hydrant to kickback

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

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

Get into hip thrusts position

Hold at the top of the thrust for 10 seconds

Hip thrust hold

Perform your hip thrusts, but only go half way down!

Hip thrust pulses

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

Hip Thrust Dropset

- 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

Sit on the ground at a 90° angle

You can use your hands behind you for support

Alternate legs while keeping them straight and lifting up

Engage your core to lift your legs

Seated alternating leg raises

Lay on your side

Perform a v-up motion, while engaging your obliques, & bring your hand to your toes

Side crunches

Ab Circuit #4

W5/D3 GLUTES / HAMS / ABS

Kayla Clarke

Felt good hitting everything with this workout!! Great for getting back into a routine 🫶🏼

Hannah Williams

Estuve enferma, después de una semana pude volver a entrenar y esta rutina fue hermosa! 💯

Tatiana

W1/D1 FULL BODY HIIT

Mari

Felt amazing! I'll be feeling this tomorrow morning but sooo worth all the toning and strength.

Jenesa

W1/D2 SHOULDERS

Danni

Brandon

W1/D3 BOOTY / HAMS / ABS

W1/D4 BACK / BIS / 10k STEPS

W1/D5 CHEST / TRIS / SPRINTS

Pensé q no llegaba a hacer todo pero pude!! Otro desafío ✅✨

the hardest workout I’ve ever hit! 🔥

Shelby

W1/D6 GLUTES / QUADS / ABS

W1/D7 REST

🥵 que buena rutina, empieza Facil, se complica a los 20seg jajaja 🤩🔝

W2/D1 FULL BODY HIIT

W2/D2 SHOULDERS

W2/D3 BOOTY / HAMS / ABS

W2/D4 BACK / BIS

W2/D5 CHEST / TRIS / SPRINTS

W2/D6 GLUTES / QUADS / ABS

W2/D7 REST

W3/D1 FULL BODY HIIT

W3/D2 SHOULDERS

Día entrenado, día ganado! Hermoso comienzo de semana 🥵🤩

W3/D3 GLUTES / HAMS / ABS

W3/D4 BACK / BIS

W3/D5 CHEST / TRIS

El salto 🫠
Hermosa 🏋️‍♀️🚀🍑

W5/D3 GLUTES / HAMS / ABS

More workouts from Nikki Font