Name: Playbook - Nona Bayat - 19/75
Uploaded: 2022-03-03T16:02:14.857Z
Duration: 90 min
Description: 19/75

Isabella

Brittney

Sarah

Jinx

Marga

My glutes are sore and I’m still trying to understand the hamstring one. I don’t think I’m doing it right. Good workout!

Latoya

daniela

Connie Ann

Glute focused leg day 
-
Equipments: dumbbell, stair master, bench

-hinge at hips
-neutral spine 
-roll shoulders back and engage core 
-keep weights as close to your shins as possible 
-more bend in the knees targets glutes 
-increase weight as you progress through sets

Glute focused RDL

-to target hamstrings, bend knees less 
-hinge at the hips 
-shoulders are rolled back 
-core is engaged and spine is neutral 
-increase weight as you progress through sets

Hamstring focused RDL

-lean forward 
-front leg’s knee is at a 90 degree angle
-push through front leg’s heel 
-shoulders are rolled back, spine is neutral, core is engaged 
-increase weight as you progress through sets

Glute focused Bulgarian split squat

-wide stance
-toes pointed outwards 
-knees form a 90 degree angle 
-spine is neutral, core is engaged, shoulders are rolled back

Sumo squat

-shoulders are rolled back 
-core is engaged, spine is neutral 
-feet are shoulder width apart and toes are pointed forward 
-slowly push hips back and lower weight then using your glutes you’re going to bring that weight back up

Single db RDL

45 min outdoor activity

19/75

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

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

Langley

Bianca Pena

8/75

alexandra ruiz

Naeemah

9/75

Ester Tania

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

19/75

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