Name: Playbook - Brittany Lupton - W1D1: GLUTES
Uploaded: 2024-04-01T16:30:56.466Z
Duration: 45 min
Description: W1D1: GLUTES

Cassea

68 days till my wedding.. this is exactly what needed

Dana Niemisto

Sooooo good! Pushes you to go hard but is still attainable 💪🩷

Ashley

Kayla

So good! Took a 1 month hiatus from working out and ready to be back motivated as ever!

Anna-Lee

Liana

It met my high expectations! I actually enjoyed my workout 😭 and the timer helped keep the intensity throughout my workout instead of getting distracted and taking a longer rest! 🙏🏼

Gigi

Second time running the program and pairing it with the core program!! Feels soooo good! 🔥🔥🔥🔥🔥

Sarah Mac

Jentri

This is my second round of the 4 week program day 1. I’m loving the workouts and the progress is coming together. Thanks bestie ❤️

kaitlyn 

Great workout! I love the timer keeps me on track

Manda

Feeling low so staring the SHRED again wahoo!

Brittany Adams

Mariah Goff

Killer workout I see why this program is called SHRED 🥵

Jamelia J 

Such a good workout usually lift heavier but this kicked my butt

Makayla Sides

Felt great getting back in and this was my first workout really got a sweat!!! 🔥

Crystal Mora

I think this was the hardest leg day I’ve ever done … 😮‍💨

Blair

Absolutely feel amazing. Haven’t felt this good working out in months. Legs are on fire so excited for the results. ❤️❤️

Tricia

2nd time around .. pushing myself a little harder this time 💪🏼 love the shred program 🙌🏼

Leah

Hurting, throwing up 😮‍💨🫠 felt so good though!

Sabrina

Haley

Took it slow and light weight today but felt good💪🏻🫶🏻

Courtney

Kassandra

Loved it!!!!! First “actual”workout back since having a baby

sarah

Amanda

This was honestly one of my favorite leg workouts I have ever done.  Added some seated calf raises at the end just to round it out :)

Hannah

Eryn

First workout with Britt on the app! Amazing challenge that challenged my endurance while still getting to lift

Ricardo

my glutes are burning! great workout for a slow Monday!

Madeline

always leave wobbling out the gym after this workout lol

Madalyn Stavrakis

Cayenne Hunt

First day of the challenge! Great workout!

Amazing first day of the foundations challenge! Haven’t had a leg day this hard in a while.. Bulgarian Split Squats had me questioning my whole life 😅😂 Super excited to see these gains!! 🤩🎉

Kaitlyn

Such a good workout!! It’s been a while since I’ve had a workout that I felt so good about after! Thank you so much

Erika

Killer! Not looking forward to the state of my legs tomorrow 😅

Piper

BRUTAL 🔥 fun fact: after a year of trying to get my form for split squats and constantly being frustrated/feeling unstable, following this work out gave me another opportunity to be patient and perfect my form. LETS GOOOO!

Nikki

Currently waddling out of the gym- this was GREAT

Lexi

Annette Pineiro

Annmarie

Allison

Honestly great leg day! Best one I’ve had in a long time

Tiffany

i definitely felt the burn. left me stumbling out the gym lol, loved it !!

Amazing! This was my first workout and I felt like I had a buddy in the gym with me with your videos!

Katelyn

Peta

First workout from the app and this one made my legs jello. Looking forward to the next workout

Kathy

Really great!! Definitely felt the burn!!

Cassandra

This was the workout I needed today! I feel so great after this workout 💗🙌🏼

Alyssa

GLUTES:
3x12 Hip Thrusts 
3x12 Dumbbell RDL
3x10 Bulgarian Split Squats
3x12 Dumbbell Sumo Squats
3x15 Leg Extensions
3x15 Hamstring Curls

LINK to download my recipe e-book: https://playbookapp.io/creators/brittany-lupton-recipe-book-downloads

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

- 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

*Alternative: substitute for DB Hip Thrust

Hip Thrusts

- 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 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

Dumbbell Sumo Squats

- Sit on machine and place your toes under padded extension 
- Lengthen your legs fully as you squeeze into your quads 
- Move in a slow and controlled manner

Leg Extension

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

*Alternative: Stability/Med Ball Roll In's

Hamstring Curls

W1D1: GLUTES

I’ve been getting this lift with you for 4 years now and I am so excited to continue the journey with this one! Love you Britt!!

Kimi

Emily

New Program SHRED!

Kylie

Keoka

W1D2: UPPER

Laurie

Madelin

Ciara

W1D3: HIIT CARDIO + CORE

I think that’s the hardest workout I’ve ever done 🔥

W1D4: FULL LOWER + GLUTES BURNOUT

I liked this one!! Great shoulder and tri burner, and also efficient!!

W1D5: UPPER

THE BURNNM 🔥🔥🔥🔥👏🏻👏🏻👏🏻

Victoria

W2D1: GLUTES

I’ve always been nervous to try assisted pull-ups but this gave me the perfect reason to push myself to try them! They are so much fun! Thanks, Britt!

W2D2: UPPER

Why am I starting to like cardio & core? 🌚 LOL

Sprint intervals have become my favorite thing for someone who has not done much cardio work recently. Love this thanks Britt ❤️

W2D3: HIIT CARDIO + CORE

I’m gonna feel this tomorrow for sure 🤪

W1D1: GLUTES

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