Name: Playbook - Nona Bayat - 7/75
Uploaded: 2022-03-03T16:02:14.788Z
Duration: 90 min
Description: 7/75

Carolina Betancourth

Michelle

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

Jazzmeen

The burn was amazing! Love it😮‍💨♥️

Jocelyn

I was working out with my bf and he almost tapped out hehe

Gabby

Lamia

Laura

Jinx

Ritu

Joecelin

Rachael

Maria Cruz

Akinahom

Sofia

Sarah

Latoya

Beatrice Moreno

Connie Ann

More weight lifting pls pls pls I wanna make my glutes quads legs overall cryyyy :)

Great ending! ✨ I needed a belly workout hahaha

Merly

Quad + Glutes 

•Equipments: dumbbell, straight bar cable attachment, plates, leg extension machine

•8 weighted elevated heel squats + 15 body weight elevated heel squats = 1 set 
•heels are on the plate 
•spine is neutral 
•shoulders are rolled back 
•core is engaged 
•knees do not pass toes

Superset: weighted + body weight elevated heel squats

•knees are at 90 degrees 
•neutral spine 
•sitting back when you go down 
•constant tension in glutes

Weighted reverse lunges

•extend leg, then slowly bring it down (I count till 10 seconds when bringing legs down)
•squeeze quads when you bring your legs up to the top

Negative leg extensions

•point toes inward 
•squeeze quad when you come up 
•slowly come back down

Inward leg extensions

•bar is behind knees 
•knees are at 90 degrees 
•you are sitting down with a straight back 
•when you come up, you lean back and thrust your hip forward

Sissy Squats

•lay down on back, bring chest/shoulders off the ground
•lay your hands to your sides for more difficulty (to make it easier, you can put your hands under your glutes)

Leg pulls

•bring your knees up like a tabletop 
•slowly bring your chest off the ground to crunch 
•do not lead with your head, lead with your elbows

Elevated knee crunches

•bring leg to opposite hand 
•pull your chest off the ground to crunch 
•keep core engaged at all times 
•exhale when you go up

Opposite toe to hand touches

I ran stadium stairs again for 45 minutes

45 minute outdoor workout

7/75

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!

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

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

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! 👏🏽

7/75

Community

More workouts from Nona Bayat