Name: Playbook - Brittany Lupton - Glute Day
Uploaded: 2023-12-14T01:33:10.537Z
Duration: 45 min
Description: Glute Day

Nicole

Hip Thrusts | 4x8
RDL’S | 4x8
Step Up's | 4x8

Glutes Circuit: 10 of each
- bridges
- abductions
- pulses
- rainbows
- fire hydrants

Back Extensions | 3x10-12

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Romanian Deadlifts

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both sides

Dumbbell Step Up's

Aim for 1-2 rounds, 10 reps each of the following exercises with a glute band:

- Bridges + Abductions
- Banded Rainbows
- Banded Fire Hydrants

- Place resistance band a few inches above your knees
- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes, pushing out slightly against the resistance band
- Lower back to starting position

Banded Glute Bridge

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge with Abduction

Perform 10 reps on each side

- 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

Banded Rainbows

Perform 10 reps on each side

- Place resistance band a few inches above your knees
- 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

Banded Fire Hydrants

Glutes Circuit

- Align hip pad at hip height or slightly below, so the top of your quads rest against pads
- Brace feet on stand
- Bend forward keeping control
- Extend your hips into the padding to come back up

Back Extension

Glute Day

kaitlyn 

It was super difficult for me only because I have never done sumo  deadlift before and wasn't sure what weight to use. I ended up going way too heavy and couldn't finish the other workouts, whoops. 😅 I'll know better next time. ❤️

Chelsea

Hams and Yams day!

Harmony

Taylor

Quad Focused Leg Day

Alana

I am dripping in sweat, legs are on fire!

Ashlee

Quads & Glutes

Jillian

Mic'd Up | Glutes + Hamstrings

brutal leg day!!!! i added in a some dumbbell rdl’s instead of front squats (just not confident to try front squats yet and i love rdls 😅) and then some calf raises and WHOOOO lemme tell yall, my legs are feeling juicy!!,

Tawny

Really challenged myself on back squats and hit 190 for 3 reps instead of 4!!

Sammie

Leg Workout - quad focused

When the workout looks chill because it’s only 5 exercises but now you can’t walk 😂😅😍🔥

Sophie

Morgan

Quad Focused Leg Workout

Brittany Adams

Hamilton

Got a nice glute pump from this! Had to use the cables for adductions and abductions since my gym doesn’t have the machine

LEG day

Alicia

Let's LEG DAY

Sarah Mac

Madison

FIRE LEG DAY

Love the simplicity of this one but also killer! First time trying the hack squat 🤪

Lethal Leg & Glute Day

I don’t feel anything working in my lower body when I do rdls. Is there an alternative or can you properly demonstrate?

Glute Day

Community

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