Name: Playbook - Nikki Leonard - BUTTS & GUTS
Uploaded: 2022-10-21T03:06:40.212Z
Duration: 30 min
Description: BUTTS & GUTS

Shelly

Those tabletop holds are harder than they look!

Crystal

Tara Thompson

I think my 🍑 just grew an inch after that one!

Ashley

Veronica

Brittnie

Kicked my butt, first weighted workout in almost two years. 🔥

Jessica Wilber

Tessa

Maria

Who knew those four moves could make you sweat so much! 🔥👌

Ashly Vandenengel

Lisa

Heather

4 SETS
20-30 SECONDS REST BETWEEN MOVEMENTS

A) 5 - 3 to 1 SUMO PULSE SQUATS TO FULL EXTENSION
B) 20 DEAD BUGS WITH OVERHEAD HOLD
C) 20 TABLE TOP HOLD KICK BACKS
D) 20 SPLIT STANCE LUNGES WITH OH HOLD

60 SECONDS REST BETWEEN SETS

- Start in a wide stance holding a DB with both hands
- Come down as far as you can in Sumo Squat and Pulse 3 times
- Stand all the way up on the 4th rep

3 Pulse Squats to 1 Full Extension = 1 Rep

Sumo Pulse Squat to Full Extension

- Start lying on your back with knees bent at 90 degrees, feet off the ground, and holding a weight pressed out above you
- Engage your core and lower one leg straightening it out and then bringing it back into the starting position
- Alternate legs each time
- low back should always be touching the ground

*Modifications:
- without weight
- performing heel marches instead of fully extending the leg

Dead Bug holding weight overhead

- Start on your hands and feet with your knees bent hovering above the ground and hips tucked under you
- Lift one foot off of the ground and kick your foot up towards the ceiling with knee still bent and squeeze your glutes
- All reps on one side and then the other

10/10

Table Top Hold Kick Backs

- Start in a split stance with a DB pressed out overhead in the opposite hand of the foot that is forward
- Perform stationary lunges with the DB pressed OH (overhead) the whole time
- All reps on one leg then the other

10/10

Split Lunge with OH Hold

BUTTS & GUTS

Sandra

So so dang good!! Thanks for always keeping it interesting, efficient and effective!

Linda

W1/D1 GLUTES, QUADS, HAMMIES

Jenna

Mat is full of sweat ⭐️⭐️⭐️⭐️⭐️

Nadine

🔥🦵 couldn’t get the last set completely done but that was a good one!

W1/D2 GLUTES, QUADS, HAMMIES

Selten so geschwitzt. Ich schwitze am kleinen Finger 😅

Not often sweated like this. Also sweating out of my Little Finger.

W1/D3 GLUTES & HAMMIES

Carmen

Nicole

W2/D1 BOOTY-LICIOUS

That definitely helped me get motivated to do the rest of the stuff I need to today! 🥵🤌

This was great! Fighting a horrible sicknes but forced myself anyway. Only had time for 4 rounds but still a killer!

Wow. So good. And tough in the best way possible 🙃☠️🔥🍑

W2/D2 BOOTY POPPIN EMOM 🍑

W2/D3 BOOTY BURN

Whew!! Killer! Loved this one! 🎉🎉🎉🎉

W3/D1 LOWER BODY BARBELL 🔥

W3/D2 LEG & BOOTY BLASTER

I loved this workout!!!! My body was so sore already that man did I really feel it in my butt! That will teach me not to miss my recovery shake😂

😅 that felt like a lot of rounds this morning 🥵 but I got it done 🎉

BUTTS & GUTS

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