Name: Playbook - Nona Bayat - 27/75
Uploaded: 2022-03-03T16:02:14.902Z
Duration: 90 min
Description: 27/75

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

Sofia

Jinx

Alondra

Maria Cruz

Joecelin

My legs were trembling so much by the end of the session. It felt amazing, thank you ❤️

Ester Tania

Love the ab workouts! Would love to see more in future routines!!! ❤️

Latoya

Jacqueline

This workout really gave a good burn! 🔥

Beatrice Moreno

Connie Ann

-1 set= 15 reps for right & left legs 
-front leg’s knee is at a 90 degree angle when you come down 
-when you come down, you’re coming down and “sitting” into the heel of the other foot (on the bench)
-push through your heel 
-if you find yourself wobbling and need more stability, spread apart your legs

Body weight Bulgarian split squats

- 1 set= 8 reps on right & 8 reps on left leg 
-Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Weighted Bulgarian split squats

-feet are spread apart (wide stance)
-back is straight, spine is neutral 
-constant tension in glutes & quads 
-slowly squat down then come up but do not lock your knees when you come up 
-shoulders are rolled back and core is engaged

weighted goblet squats

-feet are shoulder width apart 
-push through heels 
-back is straight and shoulders are rolled back 
-face is forward

Narrow stance goblet squats

-1 set=10 sumo squats & 10 rdls 
-for sumo squats: keep your feet at a wide stance, toes are pointed outwards, shoulders are rolled back, head is down 
-for RDL: head is down, hinge at hips, bend at knees, toes pointed forward and shoulder width apart

Superset: sumo squat to rdl

-dig shoulder blades into bench 
-look forward 
-hinge at hips and engaged core 
-feet are shoulder width apart and knees form a 90 degree angle when you come up 
-increase weight as you progress through the sets

Hip thrusts

-1 set=8 leaning forward + 10 leaning back leg extensions 
-dig toes into cushion

Superset: 8 leaning forward to 10 leaning back leg extension

-straight back 
-dig heels into cushion 
-increase weight per set

Hamstring curl

-1 set = 10 in&outs to 10 alt in&outs to 10 leg ups 
-use your core to move your upper body and lower body together

Triple set abs: in&out variation to leg ups

-1 set=10 reps right side + 10 reps left side 
-drop hip down then use obliques to bring it back up 
-place feet apart for more stability

Hip dips

-get into plank position with elbows on bench and feet on floor 
-using your core muscles only, bring knees up to chest

Elevated mountain climbers

45 min outdoor activity

27/75

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

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

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

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

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

Sophie

21/75

Lily

22/75

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

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

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

27/75

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