Name: Playbook - Brittany Lupton - GLUTES WORKOUT
Uploaded: 2024-03-25T18:54:10.788Z
Duration: 45 min
Description: GLUTES WORKOUT

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

Perform both exercises back to back, until all sets x reps are complete!

- barbell hip thrusts | 4x8
- banded abductions | 4x20

- 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

barbell hip thrusts

- Sit on the floor (or a bench) with your legs bent and a band above your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

banded abductions

Superset:

*perform 12 reps weighted, then drop the weight and perform 6 bodyweight reps!

- Raise and lower your upper body engaging your lower back and glutes

back extensions

- 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

seated hamstring curls

- Attach an ankle strap to a cable machine, then loop it around ankle
- Start with a lower amount of weight to the machine, you can always increase!
- Stand with feet together and lean forward slightly, holding onto the machine for support but not in the path of the plates/weights
- Squeeze your glutes to activate the muscle, then lift leg attached to the machine back behind your body with control
- Pause at the top of the movement, then lower back to the starting position slow and with control
- Keep your back flat and core engaged throughout the entire movement

glute kickbacks

grab a resistance band & let's finish strong with this glute circuit!!!

- glute rainbows | 3x10
- fire hydrants | 3x10
- donkey kicks | 3x10

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat for time or reps

glute rainbows

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

fire hydrants

glute cable kickbacks

glute circuit:

GLUTES WORKOUT

easy breezy BACK & BICEPS WORKOUT

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

Shae

GLUTE & HAMSTRINGS WORKOUT

UPPPER BODY PUSH + ABS

kaitlyn 

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

FULL LEG DAY

Stine

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

BACK & BICEPS

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

GLUTES & HAMS

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 WORKOUT

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