Name: Playbook - Nikki Leonard - 🎯 BOOTY
Uploaded: 2022-10-21T03:38:10.998Z
Duration: 45 min
Description: 🎯 BOOTY

Ashly Vandenengel

Jacqueline Buan

EMOM FOR 16 MINUTES
A) 8 SUMO DEADLIFTS W/3 SECOND PAUSE AT THE KNEES
B) 10 SINGLE LEG CONCENTRIC SQUATS (5/5)
C) 10 BULGARIAN DEADLIFTS (10/10)
D) 10 BURPEES

EMOM - Every Minute on the Minute
Your rest is time after reps have been completed within the minute.

*Each movement is to be done within its own minute.

Start in a wide stance with feet pointed out & narrow grip on the bar.

Keeping back flat and core tight, push through the floor, pulling the barbell to just below the knees and hold this position for 3 seconds before standing.

Squeeze butt at the top and then return barbell to starting position.

Repeat for desired reps.

Barbell Sumo Deadlift with 3 Second Pause at the Knees

Start from a seated position holding a KB or DB in front. Stand from the seated posting only using one leg. Push through the mid foot keeping your chest up and core tight. Squeeze your butt at the top and then reverse the motion back to seated position.

5 on each leg

Single Leg Concentric Squats

-Start by holding a pair of dumbbells, one foot slightly in front of you with the other on an elevated surface behind you.
-Not to be confused with the Bulgarian Split Squat you are NOT bending at the knee.
-With back flat and core tight, Hinge at the hips with a slight bend in the front knee, tapping the DBs on the ground each time.
-You should feel this in your hamstrings and glutes.
-Reverse the motion to standing and repeat.
-10 on each leg.

DB Bulgarian Deadlifts

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

🎯 BOOTY

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