Name: Playbook - Nona Bayat - 21/75
Uploaded: 2022-03-03T16:02:14.868Z
Duration: 90 min
Description: 21/75

Anne-Isabelle

Taegan

Sophie

Jinx

Maria Cruz

Latoya

Marga

Jacqueline

Lo sentí con demasiadas ganas 
Muy bueno :)

Connie Ann

Lower body workout 
-
Equipment: bench, dumbbells, leg extension machine

-hinge at the hips
-spine is neutral 
-bend the knees to keep it glute focused 
-shoulders are rolled back
-weight is close to shin 
-increase weight as you progress through sets

Db rdl

-front leg’s knee is at a 90 degree angle 
-when you go down, you are “sitting” into the heel of the foot that is on the bench. So basically you “sit” back
-shoulders are rolled back and head is down
-grab a heavier weight as you progress through sets

Bulgarian split squats

-1 set: 5 leaning forward leg extensions + 7 leaning back leg extensions 
-toes are curled towards cushion 
-squeeze quads when leg is fully extended

Superset: leg extension

-legs are wide apart 
-toes are pointed outwards 
-knees form a 90 degree angle when you come down 
-never lock knees when you come up
-grab a heavier weight as your progress through the sets

Sumo squats

-hinge at hips
-feet are shoulder width apart
-toes are pointed forward 
-bend knees slightly for glute focused

- Place your upper back on the edge of the bench
- Bring your hips up engaging your glutes

Elevated hip thrusts

-1 set= 10 reps right foot & 10 reps left foot 
-Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

45 min outdoor activity

21/75

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. 🙌🏽

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

Ester Tania

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

10/75

The stair master honestly deserves the death penalty

Karina

Darlene

11/75

Meka

Emely

12/75

Jocelyn

13/75

Joecelin

Gabby

14/75

Joyce

15/75

Chey

16/75

This is insanely difficult to sustain and I love it haha! Created a new goal for myself to finish just this one cardio workout 😂

Morgan

I had to take a 1/4 of an energy drink to get through but I actually enjoyed it! My endurance on the stair master has improved so much in the 3 weeks. I’m so so happy about that.

17/75

Amanda Souza

18/75

Isabella

Brittney

Sarah

19/75

Yes! I’m feeling good. 💪🏾💪🏾

20/75

Lily

22/75

Today i was really lazy but this helped me move more than expected

Sofia

23/75

24/75

25/75

I never thought I could do two 45 min sessions of stair master one day after the other but I’m doing it! I’m very proud ❤️

26/75

I was so convinced that I’d finished my workout in the hamstring curls… until I saw the abs part. Dead but so gooood 🤩

27/75

28/75

29/75

Mikenzee

30/75

31/75

I almost fell in the parking lot my legs were shaking so bad 🤠

Lauren Martinez

32/75

33/75

Fell from the bench in the in and out abs 😂 but was fun tho!

34/75

35/75

Deanna

36/75

Was close to giving up but happy I didn’t feel really good about it. 🎉🙌🏽

37/75

38/75

The sumo squats lowk hurt my back, I think I did it wrong. Other than that I loved it as always

21/75

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