Name: Playbook - Nikki Font - W5/D3 Glutes & Quads
Uploaded: 2023-12-30T00:22:24.015Z
Duration: 60 min
Description: W5/D3 Glutes & Quads

You will need :

- dumbbells
- bench
- booty band

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian 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

DB Step Ups

- Lay on the floor with your feet on a bench and a band above your knees 
- Use one leg to push through your heel, bringing your glutes up
- Keeping your foot aligned with your knee
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Elevated Glute Bridge w/ Abduction

- 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

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

Banded Squat Jump

- Push through the balls of your feet
- Engage your calves as you go up

Standing Calf Raise

W5/D3 Glutes & Quads

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/D3 Glutes & Quads

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