Name: Playbook - Nikki Leonard - W4/D1 BOOTY BURNER 🍑🔥
Uploaded: 2022-11-11T04:15:21.682Z
Duration: 45 min
Description: W4/D1 BOOTY BURNER 🍑🔥

Ashley

Ashly Vandenengel

Shelly

3 sets but wowza those single leg hip thrusts got me good 🍑🔥💦

Heather

Brittney Howell

Booty & hamstrings on fire with this one!

Valerie

5 SETS
A) 10 SPLIT STANCE SQUAT R/L
B) 10 SINGLE LEG HIP THRUSTS R/L
C) 10 SINGLE LEG STEP-UPS R/L
D) 20 SKATERS

30-45 SECONDS REST BETWEEN MOVEMENTS

60 SECONDS REST BETWEEN SETS

- Stand with feet split apart. One foot forward and one foot backward.
- Hold the weight in the opposite hand of the foot that is in front.
- Keep core tight and back flat and bend at the knees to tap the weight on the ground each time.

Split stance Deadlift

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Begin by standing on a box with one foot on
- Press through your foot on the box to stand up on the box with both feet.
- Slowly lower foot back down & repeat

Single leg step ups

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Booty Burn

W4/D1 BOOTY BURNER 🍑🔥

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

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

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!!!

W4/D1 BOOTY BURNER 🍑🔥

Community

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