Name: Playbook - Nona Bayat - 13/75
Uploaded: 2022-08-16T16:02:31.886Z
Duration: 90 min
Description: 13/75

Carolina Betancourth

Langley

Jocelyn

Gabby

Lily

Sophie

Jinx

Quick workout yet end it up all sweaty and felt it burning🔥🔥

Atlas

Joecelin

Aliyeah

Maria Cruz

Sarah

Carla

Almost passed out almost threw up but so fucking satisfying to be able to finish it successfully 💪🏼

Sofia

Mariangeles

Had me sweating…love the stair master after legs. Quick question: what does it do for us tho?

Latoya

Kira

Connie Ann

Quad focused leg day 
-
Equipments: bench, plates, straight bar cable attachment, stair master

-try to keep a neutral/straight back to keep it quad dominated (leaning forward to the point where your chest is touching your thighs makes it glute dominated) 
-front knee is at a 90 degree angle 
-when you go down, sit into the heel that is on the bench/box
-push through your heel (the one on the floor) when you come up

Bulgarian Split Squat (quad-focused)

-heels on plates
-push knees outwards when pushing yourself up

Elevated heel goblet squats

-feet are at a shoulder width distance 
-push through your heels
-do not cave knees inwards

Shoulder width squats

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot off the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Jumping bulgarian split squat

-bar is behind knees
-lean back a little 
-straight back when you go down
-pop hips forward when you come up

Cable sissy squats

Stair Master

45 min outdoor activity

13/75

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

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. 🙌🏽

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

Taegan

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

Bianca Pena

8/75

alexandra ruiz

Naeemah

9/75

Ester Tania

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

13/75

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