Name: Playbook - Brittany Lupton - W1/D5 Glutes & Hamstrings
Uploaded: 2024-04-01T16:23:57.789Z
Duration: 45 min
Description: W1/D5 Glutes & Hamstrings

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

Shae

Hannah

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

Marissa

Annette Pineiro

My body thought it was gonna die! But look at that! It survived! Lol!

hannah

Amber

Priya

Alyssa worthen

Tayler

Recently switched from Ida Jemina to Brittany. #nogrets

Erin

HS are burning can already tell I’ll be sore tomorrow (even with stretching lol)

Caitlin

Kacy

Liana

Don’t underestimate the stability ball roll ins 😮‍💨

Alexus

Stephenie

allyson

Amanda Powers

My legs were shaking walking out the gym 😮‍💨

Anastasia

I’ll be lucky if I can walk normally tomorrow…12/10!!

Madi

Rachel

Round 2 of this program, Hammies are burnin🔥

Casey

Tami

Literally had my saying ow after every set

Cassie

Chesney

I had to improvise on this one a little bit since I didn’t have a ball  or one of the machines but still a good workout!

Kimberly

Natasha

CALVES ARE BURNING!! I’ve neglected them for so long and this loft truly makes u feel it🦵🏼💪🏼

Julia

Calf raises at the end toasted me 😰😮‍💨

Libby

Tricia

Such a great workout! Hamstrings were on fire!!

Jillian

Carmen

Amanda

- Stand with feet directly under hips 
- Hinge hips back and keep spine long as you grab the barbell 
- Keep the barbell close to your legs as you stand 
- Lower barbell all the way back to the floor and repeat 
- Keep core engaged throughout

Conventional Deadlift

- Place one foot on the ground and your back toe on a bench 
- Holding the DB's down at your sides, lean upper body forward slightly, keeping the spine long 
- Driving your front heel into the ground, bend at the knee lowering your back knee towards the floor 
- Keep your spine long and core engaged throughout

Bulgarian Split Squats

Slightly point your toes out, keep your chin tucked and round your back.
Squeeze your glutes at the top.

Weighted Back Extensions

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

- Lay face down on the machine 
- Curl your heels toward your sits bones as you squeeze into the hamstrings 
- Lower with control

*do seared leg curls if your gym doesn’t have a lying leg curl machine*

Leg Curls

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raise

W1/D5 Glutes & Hamstrings

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

W1/D1 Glutes

More details and angels to explain the workouts

Bayan

Celina

W1/D2 Back + Biceps

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

Lindsay

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

Pushed myself and was so burnt out at the end!

W1/D4 Push Day

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

Nicole

W2/D1 Glutes

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

Lauren Sokayev

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/D5 Glutes & Hamstrings

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