Name: Playbook - Nikki Leonard - W5/D4 BB CYCLE 💪🏻
Uploaded: 2022-07-11T04:09:51.595Z
Duration: 45 min
Description: W5/D4 BB CYCLE 💪🏻

Nicole

These workouts are really helping me isolate the muscle and helping me make sure I’m doing the movement correctly.  Loving it!

Lisa

Ashley

Carmen

4 SETS
20-30 SECONDS REST BETWEEN MOVEMENTS

A) 5 - 3 to 1 SUMO PULSE SQUATS TO FULL EXTENSION
B) 20 DEAD BUGS WITH OVERHEAD HOLD
C) 20 TABLE TOP HOLD KICK BACKS
D) 20 SPLIT STANCE LUNGES WITH OH HOLD

60 SECONDS REST BETWEEN SETS

- Start in a wide stance holding a DB with both hands
- Come down as far as you can in Sumo Squat and Pulse 3 times
- Stand all the way up on the 4th rep

3 Pulse Squats to 1 Full Extension = 1 Rep

Sumo Pulse Squat to Full Extension

- Start lying on your back with knees bent at 90 degrees, feet off the ground, and holding a weight pressed out above you
- Engage your core and lower one leg straightening it out and then bringing it back into the starting position
- Alternate legs each time
- low back should always be touching the ground

*Modifications:
- without weight
- performing heel marches instead of fully extending the leg

Dead Bug holding weight overhead

- Start on your hands and feet with your knees bent hovering above the ground and hips tucked under you
- Lift one foot off of the ground and kick your foot up towards the ceiling with knee still bent and squeeze your glutes
- All reps on one side and then the other

10/10

Table Top Hold Kick Backs

- Start in a split stance with a DB pressed out overhead in the opposite hand of the foot that is forward
- Perform stationary lunges with the DB pressed OH (overhead) the whole time
- All reps on one leg then the other

10/10

Split Lunge with OH Hold

BUTTS & GUTS

W5/D4 BB CYCLE 💪🏻

Sandra

Perfect weightlifting workout for a busy day and not a lot of time!!

Shelly

Heather

W1/D1 BB CYCLE 💪🏻

Deniz

Brittany

W1/D2 BB CYCLE 💪🏻

That little thing packed a punch
💥🤛🏼

W1/D3 CHIPPER

Struggle bus with those movements today but we got 3 rounds in 🦵

Maria

Not sure I’m going to be able to move tomorrow 😬🥵

Brittney Howell

W1/D4 BB CYCLE 💪🏻

W1/D5 BB CYCLE 💪🏻

That workout was bad a*️⃣*️⃣!!!
Loved it!!🤙🏼

Only 3 rounds but they where awesome 💦

W1/D6 BB CYCLE 💪🏻

4 sets of that fir a perfect start to a Monday 💪💦

W2/D1 BB CYCLE

2 sets for a quick little leg burner wowza 🦵

🥵🍑🦵 only got 4 sets done because of time and my legs being on fire!!!

Ashly Vandenengel

I just realized that I hate step ups 🥵

W2/D2 BB CYCLE 💪🏻

Emilie

W2/D3 SATURDAY CHIPPER 💪🏻

Valerie

W2/D4 BB CYCLE 💪🏻

Those reverse lunges were brutal. 💪🏼

Lucy

W2/D5 BB CYCLE 💪🏻

W2/D6 BB CYCLE 💪🏻

Had to do this one again! Yesss so much fun!

W3/D1 BB CYCLE 💪🏻

Those 5 rounds felt awesome this morning 💦💦💦

felt so strong with those hang snatches 👏🏼👏🏼

Sarah

W3/D2 BB CYCLE 💪🏻

5 rounds of what just happened but in a good way 💦🥵💦

W3/D3 SUPER SATURDAY

W3/D4 BB CYCLE 💪🏻🔥

W3/D5 BB CYCLE 🦵🏼🔥

Ashley Dowell

W3/D6 BB CYCLE 💪🏻

3 sets to fire up this Monday 💪🔥💦

W4/D1 BB CYCLE 💪🏻

3 sets for 💪Tuesday & a little 🍑🦵

it doesn’t get any more effective than that 💪🏼

W4/D2 BB CYCLE 💪🏻

W4/D3 TOTAL BODY 🔥

W4/D4 BB CYCLE 💪🏻🇺🇸

3 sets to start the week and crush a Monday 💦💪🦵🍑🥵

loving all the “hidden” core work 👌🏼

W4/D5 BB CYCLE 💪🏻

3 sets for a hump day 💦🍑🦵💦🥵

W4/D6 BB CYCLE 🍑🔥

Row to push was a struggle then get your 🍑 kicked by the devil press...3 rounds not enough time for my 4th but still awesome 💦💦💦

So spicy. I needed this workout! 💃🏻

W5/D1 BB CYCLE 💪🏻

And I ☠ and a lot of 💦...so good 👏

W5/D2 BB CYCLE 💪🏻

Got 3 sets in and those felt so good 💦💪💦💦

Great upper body workout! 🔥🔥💪🏻

W5/D3 BB CYCLE 💪🏻

4 rounds and it was struggle bus the whole time but we did it 👏💦💦

one of my favorite workouts you’ve ever written 👏🏼👏🏼

W5/D5 BB CYCLE 💪🏻

W5/D6 BB CYCLE 💪🏻

W6 / D2 BB CYCLE 💪🏻

Four rounds but that was some 💦💦💦

You had me wanting to 🙅🏽‍♀️after the first round 🥵 those endorphins though 😍🔥

🔥 I will definitely be doing this one again! 🥵

W6/D1 BB CYCLE 💦

W6/D3 BB CYCLE 🔥

This one fooled me at a first glance! 🥵🔥🔥

W6/D4 BB CYCLE 👊🏻

That was a struggle for the whole workout but felt good to get it done for the day 🥵

W6/D5 BB CYCLE 🔥

There are no words. 🔥😵‍💫💦💦💦💦

W5/D4 BB CYCLE 💪🏻

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