Name: Playbook - Brittany Lupton - W1D1: GLUTES
Uploaded: 2023-01-22T13:09:37.154Z
Duration: 45 min
Description: W1D1: GLUTES

Beth

Aprille

Stacy

Dana

Bella

Skyler Kinstle

Keely

rough 😆 but in a good way! glad to be getting back into it. proud of myself for overcoming my laziness and putting it off

Roah

Audrey

This is definitely my all time favorite workout tbh ❤️

Brianna Ortega

Charity

Lucy

Nikki

Abby

Been sick for two weeks, so three very strong exercises was enough before I was exhausted and felt sick - But great comeback for sure!!

Silje

Jade

Erika

Killer workout! Definitely not for beginners, but a great transition from the advanced split!

Megan

Tatayana 💕

One of my favorite leg workouts! Simple yet challenging and every gym has the equipment needed

Jena

Did this a few days ago and my glutes were burning the next day! Great workout!

Sarah Martin

Sophia

Allison

Bayli

Natalie Borer

Madeline

How I’m feeling after day 1 has me so excited for the rest of this challenge 🔥

Kolbi

Brittany May

First time back at the gym in a long time and omg am I feeling amazing!! Best glute workout I’ve ever had!

Carolyn

Great! I felt like I really got a full workout

Tori

Anna

Maddi

Holy cow!! My legs were wobbly by the time I got to the sumo squats. Great workout

Ashlee

Briana

Mariah Kelley

This was such a fire workout… in scared I won’t be able to walk tomorrow - & I mean that in the best way possible :)

Nora

Melissa

Emily

Perfect ensemble of leg exercises! Loved it 🙌🏻

Jayda

Amanda

Chelsea

The BEST glute workout to kick off 2023. Let’s go shred challenge 🤪

Isa Davis

Elizabeth Frank

Quite literally sweating more than I have in forever…and it’s great 🤪

Courtney Noll

I definitely underestimated the leg burn that I would get. 10000% recommend!

Kacie

Brittnee

Chaeli

Brooke

Literally had me dripping the sweat!! Toughest one I’ve had in a while! 🥵

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

Ready to get this lift 💪🏾💪🏾💪🏾

Cait

Gabriella Barone

New Program SHRED!

Jessica

Morgan Edward

W1D2: UPPER

V-ups man haha holy crap dying 😅🙃💪🏼

W1D3: HIIT CARDIO + CORE

Figuring out The timer is the trickiest part of the whole workout program😂 other than that great set combinations

Julia Erdman

Kellie

W1D4: FULL LOWER + GLUTES BURNOUT

Mada

Halle

W1D5: UPPER

Legs are still dead from last week now their in hell. 🔥🔥

Edie

W2D1: Glutes

Arms are burningggg haha needed a long cooldown and stretch (:

W2D2: UPPER

Interval sprinting >>>>>>> I’m here for it 🔥

Rachel

W2D3: HIIT CARDIO + CORE

Amber

Liana

This was an ouch and I’m going to love myself tomorrow 🤪

Brittany Adams

W2D4: FULL LOWER + GLUTES BURNOUT

Kathleen Erdman

Christine

W2D5: UPPER

Yahaira

W3D1: GLUTES

W3D2: UPPER

Wow! Killer. First time I’ve done jump rope since high school 🥵

Haley

Ashly

W3D3: HIIT CARDIO + CORE

That first circuit had my glutes crying 🥲

Frankie

Monique

W3D4: FULL LOWER BODY + GLUTES BURNOUT

shoulders will be hurting tomorrow 💪🏼🔥

girl was that burnout necessary?? 😩😮‍💨 i can’t feel my shoulders

Julia

Demolished my shoulders! Holy cow 🔥💪🏼 im feeling so strong with shred program 💪🏼

Ashley

W3D5: UPPER

the way this targeted my glutes quads and hams so perfectly 😍

Payton

I’ve been struggling the last few days but I made it through!!

Maegan

W4D1: GLUTES

Abigail

felt so strong today doing this workout🥹

Sydney

W4D2: UPPER

Yazmin

I can feel so much of a difference with these core exercises now! Love how strong i feel

Sprints getting faster and I’m here for it 🙌🏼 abs always killer for me 🫠

W1D1: GLUTES

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