Name: Playbook - Nona Bayat - 11/75
Uploaded: 2022-08-15T16:05:39.835Z
Duration: 90 min
Description: 11/75

The stair master honestly deserves the death penalty

Taegan

Karina

Darlene

Penelope

Franchesca

Jinx

My buns are on fire 🔥 such a good work out!

Brittney

Joecelin

I’ve been so tired from the stair master but I somehow pulled through!

Ester Tania

Sarah

Sofia

Akinahom

It’s been a minute since I’ve consistently worked out and I am a bit winded 😅

Latoya

Madison

Connie Ann

Cardio is really hard but having already worked on my legs helped a lot!

sabrina

Glute focused leg day 

Equipments: resistance band, stair master, dumbbells, barbell

-Keep a slight bend at the front knee
-Come straight down until your reach shin height 
- Pull back up
-to make it more glute focused, lean forward until your chest hits your thighs 
-15 reps of body weight, rest, 10 reps with weight, rest, 5 reps with heaviest weight you can handle

DB bulgarian split squat

-wide stance with toes pointed outwards 
-knees form 90 degree angle when you go down 
-do not lock knees when you stand up 
-constant tension at glutes

Sumo squats

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Place your upper back on the edge of the bench
- Bring your hips up engaging your glutes
-hinge at hip 
-knees at 90 degree angle

Elevated hip thrusts

Stair master

45 minute outdoor activity

11/75

Felt great Day 1 ✅✅✅🎉🎉🎉🎉

Tiffany

Love that the Workouts are fast done! I‘m also Running a Business and it saves time + is Great for my mental Health because I‘m going outsite for a Walk everyday!

Laura

I can already feel my shoulders burning it was a great workout

Alondra

1/75

I’m just wondering in  the number of repetitions is correct?

Araxi

Maricel

Carolina Betancourth

2/75

Amazing did this again but this time at 21 weeks pregnant. Of course I skip some exercise but feel good for doing it. 🙌🏽

Maria Cruz

Awesome!! I’m redoing these workouts started it over!

Fanny

3/75

I give myself a rate of 3 stars 🤣 Couldn’t do like 2-3 of the exercises 🥲💀

Juliann

4/75

Nicki

5/75

Sandra

Andreca

6/75

Michelle

Thank you so much now my butt has abs of steel <3🤰🏽

Jazzmeen

7/75

Definitely STRUGGLED!!! But I got through it 🥵

Dani

Langley

Bianca Pena

8/75

alexandra ruiz

Naeemah

9/75

Killer day last 2 minutes I was struggling but pulled through super proud! 👏🏽

11/75

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