Name: Playbook - Brittany Lupton - GLUTES & HAMS
Uploaded: 2024-02-16T14:56:33.323Z
Duration: 50 min
Description: GLUTES & HAMS

TEAM NEVER-SKIP-A-WARM-UP: The goal is to get your joints primed, blood flowing & lower body ready to lift some weight!

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Front/Back Leg Swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral Leg Swings

90/90

Lateral Lunges

Deep Squat

Deep Squat Hamstring Stretch

DYNAMIC LOWER BODY WARM UP

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

hip thrusts

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

romanian deadlifts

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

bulgarian split squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

hamstring curls

Starting position:
- Feet should be hip-width apart, and your thighs should be parallel to leg pads
- Step on the platforms and place your thighs on the pads that are a little below your hip
- Your foot should be held in place by the support behind your ankle
- Keep your neck neutral and your spine straight (your body should be straight, like from your neck to your ankles)
- Place your fingers at your temple or cross your arms in front of your chest
- Contract your core muscles and keep your pelvis in a neutral position
- Your neck and head should remain in a neutral position
- Tuck your chin as if holding an egg under it
- Bend your hips until your body is at full extension 

Movement:
- Inhale, contract your abs, and squeeze your glutes, gegin to pull yourself up using your back muscles
- Come to the top with your body in a straight line. Pause at this position and exhale
- Contract your abs and glutes as you slowly lower yourself to the starting position. This is one rep.
Repeat

back extensions

GLUTES & HAMS

easy breezy BACK & BICEPS WORKOUT

Upper body and lower body done. 300 abs done. Happy Saturday!

Shae

GLUTE & HAMSTRINGS WORKOUT

UPPPER BODY PUSH + ABS

Stine

kaitlyn 

Just hit 150 on squat! Working back to 200 after my injury. Let’s get it!!

FULL LEG DAY

Abs are on fire 🔥 and upper body is feeling so good!

BACK & BICEPS

GLUTES WORKOUT

Kay Fluharty

UPPER BODY PUSH DAY

Best leg day in a while. Glutes are PUMPED. 😎

LEG & GLUTE WORKOUT

Celina

BACK WORKOUT

LOWER BODY WORKOUT

You are the best coach 2024 ❤️❤️❤️❤️

Waldo

UPPER BODY WORKOUT

Alexandria

Get ready to SWEAT! Intense high energy workout 💪🏻

Cassie

FULL BODY BURN (DB only)

BACK, BICEPS & BRAIDS

Amazing workout 
(I dislike cardio) but this one was 🔥

Thank you Britt for this workout. I did so much running today! And actually kept up with the actual workout! I’m so proud of me. I’ve never ran .25 miles without stopping before and I’m very proud of me. Then did 8 rounds of 1 min sprints! And then the rest of the workout shown, I’m so proud, and I’m not even like worn out really. Like I’m breathing heavy but like not like out of breath! I’m so proud , I also did pt and yoga at the end!

CARDIO + CORE

Erin

quad focussed leg day

Erika

chest, triceps & shouldaaasss

Madison

Quads & Abs

FULL leg & glutes day

Marissa

Brutal but sooo good! Spider curls are no joke!

Back and Biceps

Astrid

Karina Ortega

Kathy Hemstreet

Cardio & Core

🔥 Siento que mañana no voy a poder caminar 😅🔥🔥🔥🔥

Tayla Friday

Short and sweet. OUCH!!! Mybquads are screaming at me💪🦵

Annette Pineiro

Leg Workout - quad focused

Angela

Sammie

Quad Focused Leg Workout

My triceps are literally about to blow up 😅 such a good workout! I added in some lateral raises to finish off the workout.

Sabrina

Amazing! Thanks Brit! My arms were shaking!!!

Good one to just get back into the gym after being sick for the last week. Felt good to get back in the gym and work

Anna

Chest, Triceps & Shoulders

BRIT

Mandy

First time using your app! Great workouts and very easy to follow! Thank you.

Tammy

Quick chest & triceps workout

Kate

Morgan

Raynia

Hams and Yams day!

Stef

JoHannah

Megan

Back and biceps

Stacy Butler

Really pushed myself today! Shoulders are feeling it

Jillian

my shoulders are so dead 💀 how good 😍

Olympia

Annie

Quads & Glutes

Dana Niemisto

Eryn Mccracken

Back & Biceps

KILLER 🔥 enjoying adding this into my workout plan

Allison

Quad Focused Leg Day

Emily

Back & Biceps | PULL

Joslyn

Arms

Dumbbell Only Leg Day

Quick workout but great upper body workout!!!

Heather

The Perfect Push Day

Glute & Leg Day

It was perfect for when I wanted to do full body but didn’t have much time.  I was so sweaty by the end!!

GLUTES & HAMS

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