Name: Playbook - Brittany Lupton - W1 - Lower 1: Glutes & Hamstrings
Uploaded: 2022-10-17T16:48:27.434Z
Duration: 45 min
Description: W1 - Lower 1: Glutes & Hamstrings

Wow!!! Great day one! I’m excited to complete the program

Patricia

Painful, but AMAZING! So, SO good! 💪🏼👊🏼🙌🏼

Jordi

A great home workout for when I don’t wanna get out and go to the gym!

Kimberly

Susan

That glute burnout killed but it felt good!! 🥵🥵

Monique

Great at home workout. Really felt it in my glutes! Love the lay out

Noelle

Jamie Murphy

So good! I am so excited for this program and to see my progress!!!!!

Abby

Bailey

Great start of the week. Hope I can do my job tomorrow 🤨

Sarah Ashley

Zoë

Isabel Cota

Brooke

Yazmin

Whitney

Great at home workout, easy to get started without having to invest in equipment! I used to go to the gym two hours a day in college and I stopped once I got a full-time job. After three years I am trying to get back in shape. This program seems like a perfect fit for me. I also love the podcast, just started listening!

Amelia

This was great! I love this app already! :)

Alisha

I’ve never intentionally worked out my glutes/hamstrings like this before. Excited to feel stronger in a few weeks 💜

Samantha

I liked it but would like alternatives for when you don’t have certain gym equipment like a bench. At the end, I had to just do one round because of my knees lol. Good work out when paired with her core program! ☺️

Audra

Killer workout! Don’t know if I will be able to walk up the stairs

Sophie

Holly Davis

I’ve been procrastinating for so long, this was painful but good! Need to keep it up. 💪🏽

Asiyah

Tough as I’m just getting back into working out but worth it!

Katrina

Estee

I thought because it was a home workout it wouldn't be as challenging as being in a gym. Was I wrong! With the right weight you can get a killer workout 🔥🔥

Jazemin

Heather

I’m impressed with this workout ! My heart rate was up the whole time ,I’m sweating and my 🍑 is on fire !!!

Looove this!! Really had me sweating and burning. Can’t wait to tackle tomorrow’s workout 💪🏻

Michelle

Laura Owens

Week one as a new program and I’m obsessed already. Brit I’m so happy I found you. As a new momma you have helped me so much I’m so excited for your app 🤙🏼♥️♥️

CarrieBlonde

Emily

Allison

Laura

Love that even this at home workout is challenging!

Tricia

Omg that band set at the end 💀💀💀💀💀💀

Jordan

So excited for these at home workouts!!! Loved this one 🤩

Taylor

The shake was real with this workout! Killer

Astrid

Best leg day ever!!! My legs were shaky and I hit a new PR!🤩🔥

Megan Holloway

This was by far the best at home workout I’ve ever done! The set up was perfect!

Brittany

Perfect way to start my new month off right! I broke a sweat and feel tight! Thank you for incorporating a rest timer and little check offs for each set!! I also loved the video instruction..tbh I have yet to find an app which includes all of these things so thank you for a job well done!! Excited to continue working out with you 💖

Delaney Dressler

Forgot my glute band at home but made it work with a cable machine. Definitely a burner. Now for the core challenge!

Quiere

My legs are shaking! Holy cow!
Wish there was a warm up/cool down added into the workout itself

Jess

At home or at the gym, this workout will have you sweating & with the best pump!

DB Romanian Deadlifts
Bulgarian Split Squats
Curtsy Lunges
DB Sumo Squat

Banded Glute Burnout:
Glute bridge
Glute bridge with abduction
Glute Rainbows
Banded clamshells

- Start with two dumbbells in your hands
- 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

Dumbbell Romanian deadlifts

- Place one foot on the ground and your back toe on a bench 
- Holding the DB down at your side, 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

- Stand with the feet shoulder-width apart, arms by your waist
- Keeping your weight in your right foot, take a big step back with your left leg, crossing it behind your right leg
- Engage your core, straighten your back and look straight ahead
- Lower your hips toward the floor by bending your legs to 90° 
- Continue down until your left knee nears the floor then press through your right heel to return to the starting position
- Repeat with right leg stepping back

Curtsy Lunges

- Stand with your feet a little wider than hips distance and toes turned out 
- Hold one DB with arms lengthened towards the ground 
- Hinge hips back slightly as you bring the shoulders forward for leverage (make sure to keep the spine in neutral) 
- Lower into a squat as you drive the heels into the ground 
- Keep core engaged throughout to protect the low back

Sumo Squat

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

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

Glute Rainbows

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Banded Glute Burnout

W1 - Lower 1: Glutes & Hamstrings

I can't wait for this at home program! I have been waiting on it and the day is finally almost here! YAY!

At Home Program Coming Soon !!

Really putting in the push up until failure for the competitive people 💪🏼 love it!

Britt

Sammie

W1 - Upper Body 1

I am loving these lifts! Never knew i could get so much out of my at home workouts!

Love how easy yet I’m sore every morning after lol!! All for under $15!! You can’t even get 30 minutes with a personal trainer at a gym for that price. Save your money people!! Get Britt!! She’s the real deal! 💯 Love the alternative exercise too! 🥺

W1 - Upper Body 2

The workouts seem so simple… they are so killer!!!!!!!!! 😍

Jillian

W1 - Lower 2: Legs & Abs

This was great! I’m glad I pushed myself to do this today :)

W2 -  Lower 1:  Glutes  & Hamstrings

Bethany

W2 - Upper Body 1

Wow!! I felt that!! Praise God I’ve been consistent because I know He led me to this workout program! First one I’ve been consistent in! 😎🙌🏽 And it cost less than a gym!!

So good…. I think I’ll still be feeling this in a few days 🥵

BRIT

W2 - Upper Body 2 & Abs

After a scary fall and scrapped knees, I’m back!! This was perfect for my recovery by the way. I was sore from my hamstrings from the fall but this helped me after I took a couple of rest days of course!

Lindsey

Drea

W2 - Lower 2: Legs

W3 - Lower 1: Glutes & Hamstrings

Been looking forward to this one ALL WEEK!!! Perfect way to destress after a long workday, and my arms feel like JELLY!!!

Carney 🦦

Got it done!! That was good! I feel strong!

W3 - Upper Body 1

Almost didn’t workout but got my booty up and did! ☺️🙏🏽🏋🏽‍♀️

W1 - Lower 1: Glutes & Hamstrings

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