Name: Playbook - Nikki Leonard - W3/D2 LEG & BOOTY BLASTER
Uploaded: 2022-11-07T12:53:30.145Z
Duration: 30 min
Description: W3/D2 LEG & BOOTY BLASTER

Ashley

Nicole

Ashly Vandenengel

Shelly

3 sets but wowza those where good 🍑🦵💦

Heather

Booty & legs on 🔥 felt them grow for sure 🤣🫠

Valerie

Lucy

4 SETS
20-30 SECONDS REST BETWEEN MOVEMENTS
A) 8 SINGLE LEG CURTSY LUNGE TO SQUAT R/L
B) 20 PLYO LUNGES
C) 10 GOBLET SQUAT TO CALF RAISE
D) 10 SUMO SQUATS
D) 10 BOX STEP OVER TO SQUAT

60 SECONDS REST BETWEEN SETS

Start in a standing position with your feet hip-width apart.

Take a step back with your right leg and place it behind your left leg.

Bend your knee and lower down until your left thigh is parallel with the floor.

Keep your chest up and back straight, driving up through your front foot back to your starting position and squat.

Perform all reps on one leg first and then the other.

Single Leg Curtsy Lunge to squat

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Start with feet shoulder width apart holding a KB in front.

Perform a Goblet Squat keeping chest up and core tight.

Upon standing press up through the balls of your feet to perform a calf raise squeezing your calves at the top.

Return to starting position and repeat.

KB Goblet Squat to Calf Raise

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

Start by holding a pair of Dumbbells on your shoulders.

Step up and over a box keeping your chest up and core engaged pushing through the mid foot and heel.

Perform a front squat after each time you step up and over the box.

DB Box Step-Overs with Front Squat

W3/D2 LEG & BOOTY BLASTER

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

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 🔥

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/D2 LEG & BOOTY BLASTER

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