Name: Playbook - Nikki Leonard - W1/D3 GLUTES & HAMMIES
Uploaded: 2022-10-26T04:41:10.386Z
Duration: 45 min
Description: W1/D3 GLUTES & HAMMIES

Selten so geschwitzt. Ich schwitze am kleinen Finger 😅

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

Nadine

Heather

Ashley

Girl these workouts getting me good 😍🥵

Nicole

Amanda

Loved this one… Also not sure if I can walk for the rest of the day! 😂🦵

Ashly Vandenengel

Brittney Howell

Carmen

Shelly

Only had time for 3 rounds today. Love these movements!

4 SETS
20-30 SECONDS REST BETWEEN MOVEMENTS

A) 10 SINGLE LEG CONCENTRIC SQUATS R/L
B) 10 DEADLIFTS W/3 SECOND PAUSE AT THE KNEE ON BOTH ASCENT & DESCENT
C) 10 GOOD MORNINGS
D) 10 1 1/4 SQUATS

60 SECONDS REST BETWEEN SETS

- 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.
- All reps on one leg then the other.

Single Leg Concentric Squats

- Place the bar just above your feet
- Engage your lats
- Pull the bar up off the ground keeping a neutral spine
- Pause at the knees for 3 seconds
- Reach full extension keeping your upper body tight
- Reverse the motion, stopping at the knees for another 3 second pause before lowering to the ground
- Repeat

Deadlift with 3 Second Pause x2

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move.
- Modify holding DBs on your shoulders

Barbell Good Morning

- Stand with your feet hip-width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then straighten all the way up
- Modify with DBs

1 1/4 squat

W1/D3 GLUTES & HAMMIES

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 ⭐️⭐️⭐️⭐️⭐️

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

W1/D2 GLUTES, QUADS, HAMMIES

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 🎉

W1/D3 GLUTES & HAMMIES

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