Name: Playbook - Breauna Eckman - W1/D3 Glutes and Hamstrings
Uploaded: 2024-03-10T13:47:59.487Z
Duration: 45 min
Description: W1/D3 Glutes and Hamstrings

Lindsay

Teresa Sanchez

Week 1 day 3 and my legs are still hurting from day 1 but u definitely feel a good kind of pain. So happy I started your trial🙌🏼

Yazmin

Elizabeth

Alina

Carrlee

So good! Thanks Bre! I love your programming of 3 leg days!

Dusty

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip thrust

Step ups into reverse lunge

When completing a dumbbell RDL, stand shoulder width apart and grab a set of dumbbell just outside of your stance. While going down, think about pushing your hips back as if you are close a car door with your glutes. As you hinge your hips, bend your knees slightly. While bending your knees, think about pushing them out again an invisible wall. Stop once you have hit the point where you cannot hinge anymore. You want to reframe from going any lower because you will engage your back instead. 

While coming up, think about pushing the weight down into the ground rather than pulling the weight up. Keep a neutral spine and make sure the weight stays even throughout your foot.

Dumbbell RDLs

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

W1/D3 Glutes and Hamstrings

I was unsure if I should be doing the pistol squats on each leg or just one leg

Alexa

It was awesome! Did not do great on the one legged squats but I’m sure I’ll get there!

Brittney

Legs are on fire I’m so glad I started this! Thank you!

Amelia Robertson

W1/D1 Full leg day

Daniela

It was a good workout. I felt the burn😅

I did a SS of the bicep curls and hammer curls.. 🥵

Rachel Murphy

W1/D2 Pull day

Farzana

If anyone is questioning if they should try Bre's program.....do it.

W1/D4 Push day

Legs feel strong!
🦵🏼❣️✨❣️🦵🏼

Sarah

W1/D5 Full Leg Day

W2/D1 Full leg day

W2/D2 Pull day

Side lunges are super difficult for me and my mobility😂 but something to work on!!👏🏼

This was one of the hardest workouts I have ever felt. I can definitely feel the difference from other workout apps I’ve tried in the past. Thank you💕

W2/D3 Glutes and hamstrings

W2/D4 Push day

W2/D5 Full leg day

Marylou

W3/D1 Full leg day

W3/D2 Pull day

W3/D3 Glutes and hamstrings

W3/D4 Push day

If you're questioning this workout stop. Download. Begin.

This is the best program I've ever tried.

W3/D5 Full leg day

W4/D1 Full leg day

W4/D2 Pull day

W4/D3 Glutes and hamstrings

W4/D4 Push day

W4/D5 Full leg day

W5/D1 Full leg day

I love Bres workouts. In week 5 now and I feel so good

W5/D2 Pull day

W5/D3 Glutes and hamstrings

W5/D4 Push day

W5/D5 Full leg day

W6/D1 Full leg day

W6/D2 Pull day

By far had the BEST lower-body burn on this workout than any other I’ve done!! Thanks for all you do! Stronger and fitter than I’ve been in years!💪🏼🥵👍

I seriously love this split. When I'm done with the 8th week I'm upping my weights and redoing it. I've incorporated some deep core into the program too(mine was super weak) and I feel so strong! Thank you bre!!! *EVERYONE NEEDS TO TRY THE AT HOME PROGRAM IF YOU CANT GET TO A GYM*

W6/D3 Glutes and hamstrings

W6/D4 Push day

I genuinely love this program. Thank you for creating it and sharing it with us. I feel so strong and lean 💪

W6/D5 Leg day

W7/D1 Leg day

W7/D2 Pull day

Teacher summer is over😩! I doubled up with pull workout since I missed yesterday. Awesome workouts!!!

W1/D3 Glutes and Hamstrings

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