Name: Playbook - Brittany Lupton - W1/D1 Glutes
Uploaded: 2024-04-01T16:23:57.771Z
Duration: 45 min
Description: W1/D1 Glutes

This workout pushed me after taking a rest week. The reverse hypertension hurts my lower back. Is this normal? Or am I doing something wrong?

Danniell

Ahhmazimg! I’m dead but it’s a great feeling!

Stacy

That burnout at the end, definitely burns 😂

Angelica

Falon

After not working out in a while this was a great kick in the butt.

Diana

Tayla Friday

Great workout! This is my first time working out with Brit! Big fan.

Celina

I think the Video for reverse hypers might be for a different exercise. it’s also hard to tell how many exercises we are meant to do for each leg when it’s something like the fire hydrants, is it 5 each or 10 each?

Olivia

This was challenging!!  Definitely going to be sore tomorrow 🥵

Hannah

So hard but such a good burner !! Loved it

Cicily Fenton

Amanda Vernier 

Day 1 leg day in the books! Can’t wait!

JoHannah

Lauren Sokayev

Casey

Didn’t think it would be as tough and was planning to do two workouts but 😅 it was a workout!

Kaitlin Boyer

Alivia

Annette Pineiro

Great day for a good gym mood! So excited for tomorrow

Brittany Adams

Lluvia

Nicole

This was a great workout! I can’t wait for more!

Stacey

I’m gonna be honest, this was hard. Not just physically but emotionally. I want to work on my glutes, but because of trauma of my past it’s hard to want to work on something I have been trying to hide my whole life. But I am overweight and I want to make my glutes smaller. Which means I have to lose weight. 

Other than my own trauma, I love all your platforms, and I was hesitant to do this, but I think I’m going to love it. Thank you!!

Paige

Miranda

Zayda

Ciara 🫶🏼

Saylor

Great way to start of this challenge I hope to get stronger!

Brittnee

Haven’t focused on weight lifting in a few months so this was a great one to start with!

Sherese

Ooooooo I am so excited for this program! 🤩 definitely feeling it!

Kaitlyn

Kolbi

Shelby

Getting back to working out after a good month off working out #finally2ndtrimester

Amber

Anne

Hailey

Just first workout! I’m excited to see the progress over the next few weeks🎉☺️

Sierra

I don’t know what was worse the hip thrusts or the one you lay on the machine on your stomach

Grettel

First workout from this app and already sooooo excited for this plan

Jacksyn

So so soooo good! I haven’t done a workout with bands in a while so it felt great to jump back into it!!🔥🤩

Sarah

Jesus.. i Will feel the burn tomorrow 🔥😅

Dina

Taylor

Ashley

Such a good workout! I was struggling to walk up and down the stairs after!!!

Alex

never have I ever had my glutes so activated in a workout before!!

Anna

Tami

Super Set:
Hip Thrust | 4x12
Banded Hip Abduction | 4x30

Reverse Hypers *bodyweight* | 4x15

Abduction Machine | 3x20

Banded Glute Burnout Circuit:
Glute Bridge | 3x10
Glute Bridge with Abduction | 3x10
Fire Hydrants | 3x10
Glute Rainbows | 3x10

Glutes Workout. Since there are three leg days a week—each workout is fewer in exercises, but still intense if you choose the proper weight and bring the intensity.

Britt’s fav supplements - CODE: BRITT 
Pre Workout:
https://youcanbeam.com/products/beam-pre-workout-supplement?variant=32784213803087
Stim-Free Pre Workout:
https://youcanbeam.com/collections/all-products/products/stim-free-pre-workout
Vegan Protein:
https://youcanbeam.com/products/beam-vegan-protein-powder-supplement
Greens Powder:
https://youcanbeam.com/products/beam-super-greens-powder-supplement
Mini Shaker Cup:
https://youcanbeam.com/collections/accessories/products/mini-beam-blender-bottle

Britt’s Gymshark staples
Legacy Shorts:
https://gym.sh/Britt_Legacy_Shorts
Legacy Leggings:
https://gym.sh/Britt_Legacy_Leggings
White Bandeau Bra:
https://gym.sh/Shop-Brittany-Lupton-WhiteBandeauBra
Black Bandeau Bra:
https://gym.sh/Shop-Brittany-Lupton-BlackBandeauBra
Gym Bag:
https://gym.sh/Britt_Everyday_GymBag
Mini Backpack:
https://gym.sh/Britt_Mini_Backpack

Do these exercises back to back then rest.

Super Set:
Hip Thrust | 4x12
Banded Hip Abduction | 4x30

- Rest shoulder blades on bench with the barbell at your hips 
- Keeping your heels directly under your knees, lift your hips up in one sweeping motion 
- Hold at the top for 2s and lower back down with control 
- Keep core engaged, especially at the top of the hip thrust

Hip Thrust (angle 1)

Banded Hip Abduction

Superset One

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse hypers *bodyweight*

- Sit on machine and keep your spine long as you lean forward slightly 
- Open knees out as you engage the outer thigh muscles 
- Move in a slow and controlled manner

Abduction Machine

This circuit will be challenging but rewarding!

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

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

Glute bridge with abduction

- 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

- Start in a table top position. 
- Extend one leg 
- Cross one leg back and over
- Do 10 each side

Glute Rainbows

Banded Glute Burnout

W1/D1 Glutes

More details and angels to explain the workouts

Bayan

W1/D2 Back + Biceps

WHY ARE FRONT LUNGES SO HARD ON MY ARMS!!!  Gahhhhh.  Also. My abs are dying. Peach feels great though!!!!

Lindsay

Marissa

W1/D3 Quads & Glutes

damnnnn i love ending with pushups it’s so hard but i love how it makes me feel 💪

Didn’t want to workout but got it in today and feel good I did it

Shae

Pushed myself and was so burnt out at the end!

W1/D4 Push Day

Feeling great today and glad today’s workout was just that! Happy Friday!

omg. i don’t know if i can walk now😅 those back extensions always kills me

W1/D5 Glutes & Hamstrings

Those clam shells are a killer🤣 My glutes are on🔥

W2/D1 Glutes

Loved it!!  Demolished my back (in a good way!!)😂

W2/D2 back & biceps

I had the most insane quad pump after this!!  I had to substitute front squats for reverse hack squat but it worked great!!  Took me about 57 minutes and I loved it :)

Maria

W2/D3 Glutes, Quads & Abs

5 days until vacation! Staying focused until I can enjoy and focus on relaxing for a few days. Happy Saturday!

Short but hammered my triceps!  Great start to the day 💪🏼

W2/D4 Chest, Triceps & Shoulders

Amazing workout! Her workouts are always the best!

W1/D1 Glutes

Community

More workouts from Brittany Lupton