Name: Playbook - Nona Bayat - 3/75
Uploaded: 2022-03-03T16:02:14.765Z
Duration: 90 min
Description: 3/75

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

Maricel

This one had me dying at the end!!!! 🥵😅🔥❤️

Monse

my legs are on fire!!!! loved the workout

Sevannah

Anamari Caban

Dani

Michelle

Ebru

Cherissa

Amanda Souza

Karina

Hailla

Reyna

Luisa

GOOD BOOTY PUMP!!! And lots of sweating!😭♥️

Jocelyn

Andreca

Britney

Nargiza Karimova

Mair

I finally got my Bulgarian split squats down and can feel them properly. I’ve been working out for 3 years and weight training for a little over 1 and I honestly gave up on Bulgarians I’m so happy 😩🤩

Britta

Natalie

Franchesca

really felt the burn on this one! and take extended breaks until u feel like u can do the next set safely, its okay!

Lily

Amanda

Jinx

I’ve never done so many RDLs in one workout OHMYGOSH!!! 😭😭💗💗

Karla Domingo

Erica Acosta

Rhianna

Ritu

Belle

great workout, you can really feel it in your muscles 💪

Joecelin

Love how they are different every day I get bored easily x

Mikenzee

Today was so tough! I need to get a lot better at my form to target certain areas. Still a pretty good work out✨

Brittney

Jacky

Emely

Legs shaking at the third set smh 🤦🏻‍♀️feeling sore still from day one and two

Leilani

Man I couldn’t even get through this one. I usually don’t work out my legs with this many sets in a row so i feel a bit defeated but I’m going to keep trying because these workouts push me

Sarah

I love this workout. I had to divided into two sessions due to the time. I started working out before going to work... but I loved it. It was very challenging.

Lizette

Jacqueline

My legs are like jello but it hurts so good!! Loved it!!

Madison

Victoria

Mariangeles

There was too many RDLs that at one point I thought I was doing something wrong in my workout but it was really good!

Sofia

Paola

that’s the most RDLs i’ve done in one visit at the gym but i’m assuming you do that many for a reason! it was pretty interesting!

Savannah

Jeymi

My legs were on FIRE close to the end! 🥵

Merly

Leg day
Equipment: barbell, dumbbells, resistance band, plates

•place knees in a 90 degree position 
•place resistance band above knees 
•slowly open and close the leg on top
•10 reps on right leg + 10 reps on left leg

Clams

•place band above knees
•keep legs straight and slowly open and close 
•10 reps right leg + 10 reps left leg

Banded leg openers

•chest is up 
•back is straight 
•core is engaged 
•reps = steps

Weighted walking lunges

•12 reps of rdl + 12 reps of front squat = 1 set 
•for RDL: feet are shoulder width apart, bend at the knees to target more of the glutes, hinge at hips, shoulders are rolled back, core is engaged, head is tucked in
•for front squat: position weight on shoulders, get in a sumo squat position with toes pointed outwards, chest is up and head is facing forward

Superset: RDL to Front Squat

•8 RDL + 8 stiff leg RDL = 1 set 
•keep spine neutral, feet are shoulder width apart, core is engaged, shoulders are rolled back, you are pushing through your heels 
•for regular RDL: the more you bend at your knees, the more you will target your glutes
•for stiff leg RDL: the less you bend your knees, the more you will target your hamstrings

Superset: RDL + stiff leg RDL

• 8 reps of sumo squats + 8 reps of rdls = 1 set
•sumo squats: keep toes outwards, push through heels when going up, knees should be 90 degrees when bended, back is neutral and shoulders are rolled back
•RDL: feet are shoulder width apart, hinging at hips, push through heels, head is looking down

Superset: sumo squats + RDL

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB heels elevated goblet squat

•slightly bend over to target more of quads 
•keep toes pointed into the cushion 
•exhale when extending leg and inhale when bringing legs down

Bent over leg extensions

- 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

•10 reps of in&out + 10 reps of alt. In&outs = 1 set 
•pull inwards using your core muscles

Ab in&out variation

45 minute outdoor workout

3/75

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

Carolina Betancourth

2/75

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

Thank you so much now my butt has abs of steel <3🤰🏽

Jazzmeen

7/75

Definitely STRUGGLED!!! But I got through it 🥵

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! 👏🏽

3/75

Community

More workouts from Nona Bayat