Name: Playbook - Nikki Leonard - W5/D1 Glutes & Core 🔥
Uploaded: 2022-11-19T13:59:56.162Z
Duration: 30 min
Description: W5/D1 Glutes & Core 🔥

Ashley

Kelly

Ashly Vandenengel

Shelly

Well that kicked my soul today 💦🥵💦

Heather

Simple and efficient. Perfect way to start a busy Saturday 😁🔥

4 SETS
30-45 SECONDS REST between movements

A) 10 Side Lunge Thruster to Windmill R/L
B) 15 Hip Thrusts from Hands & Feet
C) 20 Alternating Single Leg V-Ups
D) 10 Sumo Deadlift to Push-up Combo

60 SECONDS REST BETWEEN SETS

4 SETS
20 SECONDS REST between movements
A) 10 Side Lunge Thruster to Windmill R/L
B) 15 Hip Thrusts from Hands & Feet
C) 20 Alternating Single Leg V-Ups
D) 10 Sumo Deadlift to Push-up Combo

60 SECONDS REST BETWEEN SETS

-Start in a wide stance holding one DB on your shoulder.
-Perform a lunge to the side that you’re holding the DB on.
-Upon standing press the DB overhead.
-Then push your hip out to the side and lower your torso towards the front foot. -Use the hand not holding the DB to guide you down your leg feeling your hips and hamstrings are flexing.
-There should be a straight vertical line with your arm pressed out with DB on the top. -Your face looks at the DB the entire time to maintain balance.
-Reverse the motion and repeat.
-All reps on one side and then the other.

Side Lunge Thruster to Windmill

-Start sitting with your hands placed on the floor behind you, knees bent with feet planted on the ground.
-Elevate your hips off of the ground as high as you can go and squeeze your glutes.
-You may need to adjust your feet so that your legs create a 90 degree angle.
-Perform Hip thrusts from this position.

Hip Thrusts from Hands & Feet

-Start by lying on your back with legs straight and your arms stretched out above your head.
-Engage your core and swing your arms over your head lifting one leg off of the floor and tapping your foot with the opposite hand.
-Reverse the motion and alternate sides each time.

*Modify with Alternating Leg Lifts only.
-arms lying at your sides with hands near your butt
-alternate lifting one straight leg at a time.

*Modify with Heel Marches
-lying on your back with legs lifted off of the ground in a 90 degree angle, knees bent
-Alternating tapping your heels to the floor each time.
-engage your core so that your Low back remains on the ground.

Alternating Single Leg V-Ups

-Holding a pair of DBs perform 4 Sumo Deadlifts
-Place DBs on the floor and jump or step feet back into a plank
-Perform a Push-up from your feet or knees
-Jump feet back up and repeat

Sumo Deadlift to Push-up Combo

Core & More 🔥

W5/D1 Glutes & Core 🔥

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 🎉

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!!!

W5/D1 Glutes & Core 🔥

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