Name: Playbook - Nona Bayat - 23/75
Uploaded: 2022-03-03T16:02:14.880Z
Duration: 90 min
Description: 23/75

Andreca

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

Sofia

Sophie

Atlas

I need more mind muscle focus but I’m loving the workouts!!!

Latoya

Jacqueline

Beatrice Moreno

Connie Ann

Full Lower Body 
-
Equipments: dumbbells, plates, barbell, bench

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

-front knee forms a 90 degree angle
-when you come down, you sit into the heel of the foot that is on the bench 
-keep a constant tension on the glutes

Bulgarian split squats

-1 set: 6 leaning forward leg extensions to 6 leaning back leg extensions 
-toes are up and hug the cushion

Superset: leaning forward to leaning back leg extensions

-legs are wide apart 
-toes are pointed outwards 
-knees form a 90 degree angle 
-back is straight and neutral spine 
-shoulders are rolled back

Weighted sumo squats

-1 set: 6 sumo squats to 6 rdl 
-sumo squats: shoulders are rolled back, spine is neutral, legs are wide apart, toes are pointed outwards, push through heels, never lock knees when you come up
-rdl: feet are shoulder width apart, toes are pointed forward, hinge at hips

Superset: sumo squat to rdl

-1 set: 10 goblet squats to 7 rdls
-for goblet squats: heels on plates, knees do not extend feet, back is straight and head is up 
-for RDL: hinge at hips, spine is neutral, face is down, shoulders are rolled back

Superset: goblet squat to rdl

-shoulder blades on bench 
-head is facing forward
-feet are shoulder width apart and toes are pointed forward 
-hinge at hips, keep constant tension at the glutes

Hip thrusts

-pulse up and down while keeping constant tension at the glutes

Hip thrusts pulses

Outdoor activity

23/75

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

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

Jinx

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

Anne-Isabelle

21/75

Lily

22/75

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

23/75

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