Name: Playbook - Nikki Leonard - W3/D1 LOWER BODY BARBELL 🔥
Uploaded: 2022-11-04T03:46:53.372Z
Duration: 30 min
Description: W3/D1 LOWER BODY BARBELL 🔥

Ashley

Ashly Vandenengel

Whew!! Killer! Loved this one! 🎉🎉🎉🎉

Shelly

Valerie

Workout was 🔥🔥🔥. Haven’t done barbell thrusters in awhile.  I’m going to feel it tomorrow. 😩

Lisa

3 sets but will definitely have to do again and get all 4 sets
Awesome 💦🍑💦

Heather

4 SETS
30-45 SECONDS REST BETWEEN MOVEMENTS
A) 10 Split Stance Barbell DL R/L
B) 15 Barbell Hip Thrusts
C) 10 Thrusters
D) 20 Heavy KB Swings

60 Seconds Rest between sets

5 ROUNDS
20 SECONDS REST BETWEEN MOVEMENTS
A) 10 Split Stance Barbell DL R/L
B) 15 Barbell Hip Thrusts
C) 10 Thrusters
D) 20 Heavy KB Swings

60 Seconds Rest between Rounds

- Start with a staggered stance 
- Hinge at the hips and lower down keeping barbell close to your body
- Tap barbell on the floor 
- As you pull up engage your hamstrings
- All reps on R then L

Barbell split stance DL

- 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

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

LOWER BODY BARBELL

W3/D1 LOWER BODY BARBELL 🔥

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

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 🎉

Brittney Howell

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!!!

W3/D1 LOWER BODY BARBELL 🔥

Community

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