Name: Playbook - Nikki Leonard - W1/D1 GLUTES, QUADS, HAMMIES
Uploaded: 2022-10-21T03:37:14.401Z
Duration: 45 min
Description: W1/D1 GLUTES, QUADS, HAMMIES

Sandra

Heather

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

Linda

Lisa

I love this workouts. I am with you more than a two years and it never gets bord💯💣💥💪🙌

Emina

Alison

Started the program over since I was sick when I started! So far I’m loving it!

Ashly Vandenengel

Brittney Howell

Maria

Woot! I can already feel the booty growing!

Amanda

Ashley

Major bad-assery  in this workout! I freaking loved it!!!!

Shelly

That was 🥵 🔥 I can’t express how excited I am for the next 3 months!

This was great! The 4th round was a kicker!

Sarah

Sooo good!  My legs are jello! 🔥🦵🏻🔥

Will be doing this again...only got in 3 rounds with the time I had...but so good 💦🍑💦

Carmen

4 SETS
20-30 SECONDS BETWEEN MOVEMENTS

A) 10 WIDE STANCE LUNGES R/L
B) 10 STEP-UPS TO REVERSE LUNGE 5/5
C) 10 FRONT SQUATS
D) 15 FROG PUMPS
E) 20 ALTERNATING DEAD BUGS

NO MORE THAN 60 SECONDS REST AFTER EACH SET

- Stand in a Wide Stance with your legs
- All reps on one side then the other
- Holding KB resting on top of your forearm in the crease of your elbow
- 10/10

Wide Stance Lunges

- Hold a pair of DBs at your sides
- Step up on a box or bench
- With the same leg you used to step up, step back into a Reverse Lunge
- Repeat for reps and then switch sides
- 5/5

DB Step-up to Reverse Lunge

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog Pumps

- Lay on your back with your feet in the air, knees bent at 90 degrees, arms stretched out towards the sky
- simultaneously lower & straighten one leg & the opposite arm back behind your head
- Return arm and leg back to start position.
- Alternate each time.

Alternating Dead Bug

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

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 🎉

W3/D3 Lower Body Blaster

W4/D1 BOOTY BURNER 🍑🔥

First gym workout in a while, between skiing while the snow/weather has been amazing and being sick. Def feel stronger on my skis bc of this program! Loved this workout!!!

W1/D1 GLUTES, QUADS, HAMMIES

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