Name: Playbook - Nikki Leonard - W2/D1 BOOTY-LICIOUS
Uploaded: 2022-10-28T02:52:14.246Z
Duration: 45 min
Description: W2/D1 BOOTY-LICIOUS

Carmen

Ashly Vandenengel

Nicole

There will definitely be booty gains from this one 🔥🔥!

Brittney Howell

Ashley

I loved this workout! I’m sick and have a busy ass day but I didn’t want to miss a Monday!

Shelly

Those Bulgarian deadlifts get me every time! 🔥 🍑

Valerie

Lisa

All 4 sets smashed this Friday is starting off 🍑

Heather

4 SETS
20-30 SECONDS REST BETWEEN MOVEMENTS

A) 10 HIP THRUSTS
B) 10 BULGARIAN SPLIT SQUATS R/L
C) SUMO DEADLIFTS W/ALTERNATING BICEPS CURL
D) KNEELING WEIGHTED KICK BACKS R/L

60 SECONDS REST BETWEEN SETS

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrusts

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- 10/10

Dumbbell bulgarian split squat

Start with legs in a wide stance with arms straight and a pair of dumbbells in your hands.
Squat down low and perform a Sumo Deadlift squeezing your quads and glutes at the top of each rep.
Perform a single arm DB curl as you go from deadlift to standing, alternating arms each time.

DB Sumo Deadlift with Alternating Bicep Curl

-Start on your hands and knees & place a DB in the crease of the back of your knee.
-lift knee off the ground and perform a kick back
-all reps on one leg then the other

Weighted Kick backs

W2/D1 BOOTY-LICIOUS

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

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 🎉

W2/D1 BOOTY-LICIOUS

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