Name: Playbook - Nikki Font - W5/D6 Legs
Uploaded: 2023-12-30T00:22:23.823Z
Duration: 60 min
Description: W5/D6 Legs

this workout was SO GOOD. my legs are dead

Aundria

You will need :

- smith machine
- barbell
- bench
- dumbbells
- abduction machine
- cable machine
- booty band (optional)

- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down to tap the floor
- Come back up
- Work both sides

Curtsy Lunge

Lean torso forward & hold onto the pole. Slightly bend the knee on planted side. Kick back with opposite leg in a rounded motion.

Cable Kickback

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

Adjust pads so they lock in where your legs are closed together.

Place feet at 90 degrees, engage outer Glutes while pushing out.

Keep spins neutral & keep tension on your Glutes until all reps are completed.

Abduction

Triset

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

Once ALL 3 exercises are complete, rest. That equals 1 full set. Repeat all sets before moving on to the next exercise!

MODIFY - if you do not have a Booty Band, then perform the first 2 exercises with dumbbells only!

- Lay on the floor with your legs bent & band above your knees
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded DB Glute Bridge

- Keep band above your knees
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Banded SL Glute Bridge

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

Jump Squats

TRISET - Booty Burnout

W5/D6 Legs

Melissa

Katie

I'm just getting back into the gym, and this is a good workout for that, but I wouldn't call it beginner at all. Beginners be cautious and maybe have a spotter to check form on dead lifts and hip thrusts. Keep your spine neutral to avoid injury. I believe dead lifts should be done without weight or low weight first to make sure form is correct. I first did them with a trainer years ago without weight holding a dowel rod along my spine to ensure a neutral spine.

Kristen Bennett

W1/D1 Glutes & Hamstrings

Michelle

Michael

Feelin the burn for suree good for beginners!

W1/D2 Back & Bis

Howard

Crystal

Nice variation of moves could feel it working different areas well x

Kate

W1/D3 Glutes & Quads

Loved it. Feels like I went hard and I love that. Thank you so much for what you do!

Amanda

W1/D4 Chest, Shoulders, & Tris

Natalia

W1/D5 HIIT

I am dying - in the best way possible 😅

W1/D6 Legs

Needed to use my rest day on day four to let some soreness pass and get some dynamic stretching in! This program is AWESOME

Ashlee

W1/D7 REST

Grayson

W2/D1 Glutes & Hamstrings

W2/D2 Back & Bis

Emily

W2/D3 Glutes & Quads

I was able to lift heavier this time around!!

memory

Khalid

W2/D4 Chest, Shoulders, & Tris

Aida

W2/D5 HIIT

Samantha

W2/D6 Legs

W2/D7 REST

W3/D1 Glutes & Hamstrings

W3/D2 Back & Bis

Kaleigh

Sometimes when I do an exercise, I’m like “this isn’t really doing anything or I’m not feeling anything”. Well that exercise was with hip thrusts and I decided today to put more weight on and I had no idea such a burn could exist in my glutes, but pain is temporary🥲

Elizabeth

The hip thrust triset will be the death of me. My quads are killer

W3/D3 Glutes & Quads

W3/D4 Chest, Shoulders, & Tris

Tdens

W3/D5 Abs & Cardio

W3/D6 Legs

W3/D7 REST

I'm not sure what I'm doing wrong but whenever I do cable kickbacks I feel it in my lower back only?

W4/D1 Glutes & Hamstrings

W4/D2 Back & Bis

W4/D3 Glutes & Quads

W4/D4 Chest, Shoulders, & Tris

Love weight lifting, hate cardio, and hiit and abs 😂

W4/D5 Abs & Cardio

Madeline

W4/D7 REST

Today was weird for me. I’m not physically tired but it’s like I don’t have the energy to finish the workout. I’m not sure if it’s because my period is coming up or that I didn’t workout for a few days.

W5/D6 Legs

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