Name: Playbook - Nikki Leonard - W4/D2 BUTT STUFF
Uploaded: 2022-11-14T14:56:37.211Z
Duration: 30 min
Description: W4/D2 BUTT STUFF

Ashley

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!!!

Shelly

That’s a good way to start the morning!

Ashly Vandenengel

This was a challenge this morning 🔥 but so good!

Brittney Howell

Heather

I know I say this a lot, but this one is my favorite! Soooo good!

Valerie

Carmen

EMOM FOR 25 MINUTES:
A) 12 DB DEADLIFTS
B) 20 KB SWINGS
C) 10 HANG SQUAT CLEAN TO PRESS
D) 10 DB RDL TO ROW
E) 10 SPLIT STANCE SQUAT WITH OH PRESS R/L

Rest is time leftover within the minute after each movement has been completed. Start at the top of every minute. Each movement is within it’s own minute.

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB DEADLIFTS

- 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

- Deadlift DBs up
- Perform a Hang Clean with DBs up to your shoulders and squat
-upon standing press DBs above your head

Hang Squat Clean to Press

- Perform an RDL with a pair of DBs
- At the bottom of the hinge perform a DB row
- Repeat for desired reps

DB RDL to ROW

-Stand in a split stance with one foot in front of you and one foot behind you.
-Hold a DB pressed out overhead in the opposite hand of the front leg that is working.
-Perform a split squat with majority of the weight resting in the heel and mid foot of the front foot that is working.
-10/10

Overhead Split Stance Squat

W4/D2 BUTT STUFF

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

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 🎉

W4/D2 BUTT STUFF

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