Name: Playbook - Brittany Lupton - W1D4: FULL LOWER + GLUTES BURNOUT
Uploaded: 2023-01-22T13:09:37.166Z
Duration: 45 min
Description: W1D4: FULL LOWER + GLUTES BURNOUT

Bella

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

Julia Erdman

Kellie

First leg day in a while that was actually fun and had me feeling athletic and strong. This workout is what my week was missing!

Olivia

Unlocked a new skill today #boxjumps. I’ll definitely be sore until next week

Aprille

The lower body circuit got me🥵👏🏽

Jenny

Kelly Cavendish💕

Transitioning from jump squats to explosive step ups was TOUGH 🥵💪🏼

Keely

Abby

Rachel

Jade

Baby giraffe incoming 🥵🦒 legs are absolute JELLO!

Kolbi

Fell flat on my face on the box jumps but its okay what matters is I got back up and kept on. Best workout I’ve had in a while ❤️‍🔥

Kelly

Madeline

Ashlee

That was ridiculous in the best way. I feel like I just ran a 10k

Tricia

Killer but so good to feel like I’m getting my cardio up as well as smashing my legs and booty🍑👌🏼

Meg Rossi

Just making cupcakes in the gym this morning. 🔥

Brooke

Holy crap 😅 my quads and glutes are on fire!

Allison

my quads are actually flames. Might not be able to walk out of the gym 🤣😳🥲

Elizabeth Frank

Astrid

Maddie

Jordan

THIS. This is exactly why we should include a variety of styles in our training. I typically exclusively strength train, and this kicked my booty!!

Holly Davis

Darian

Hurts so good!! I didn’t know if I was gonna make it 😅🔥

Sierra

Frankie

Arissa

I did it! I did 5 days! I’m so pumped !! Thanks Britt! Week one in the books!

Yazmin

tomato red and some tired legs/glutes 🥵

Haley

Hardest workout I’ve done in a while🥵😮‍💨 definitely challenging but I feel so accomplished 🙌🏼

Sydney

Great workout! Feeling the burn! 😍🔥

Liana

Band workouts are so underrated. My booty is ACTIVATED 🤌🏼🤌🏼

Maegan

Fire workout! I’m sweating and my peach is feeling the burn!!

Ashley

Jackie

Melissa

I got to round 2 and questioned how I was going to make it to round 4 + glutes, but I did it! That work out was killer but so great! I feel so accomplished!!💪🏻😊

Laurie Berkowitz

Jessica Ross

Shainna

Monique

Tami

I just realized, there’s 4 rounds, do I do all the exercises for “round 1” and so on, or do I complete each round for each exercise? I’ve been doing all rounds for each single exercise, idk if I’m making sense… 🤔😶😬

Leona

Dorlicia

So I’m terrified of box jumps so this was a huge accomplishment for me!!

Alyssa

LOWER BODY CIRCUIT
4 rounds | 30 seconds on, with 10-15 seconds to transition to the next exercise | 60-90 seconds rest between rounds:

Box Jumps
Dumbbell Deficit Reverse Lunges
Jump Squats
Explosive Step Ups (Right + Left)
Dumbbell Goblet Squats 1+½
Wall Sit

GLUTE BURNOUT
2 rounds | 30 seconds on, with 10 seconds to transition to the next exercise | 60 seconds between rounds:

Banded Kickbacks 
Banded Abductors
Banded Lateral Walks
Banded Front Walks

4 rounds | 30 seconds on, with 10-15 seconds to transition to the next exercise | 60-90 seconds rest between rounds:

Box Jumps
Dumbbell Deficit Reverse Lunges
Jump Squats
Explosive Step Ups (Right + Left)
Dumbbell Goblet Squats 1+½
Wall Sit

Box Jumps

- Stand on an elevated surface 
- Step one foot off the surface into a back lunge 
- Drive the front heel into the platform (weight) as you step the back foot back to your starting position 
- Keep your spine long and core engaged throughout

DB Deficit Reverse Lunge

- Push your hips back as you come down
- Reach parallel and explode up

Jump squats

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive Step Up's

Pulsing Sumo Squat

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

*Alternative: Squat Hold

Wall Sit

LOWER BODY CIRCUIT

2 rounds | 30 seconds on, with 10 seconds to transition to the next exercise | 60 seconds between rounds:

Banded Kickbacks 
Banded Hip Abduction
Banded Lateral Walks
Banded Front to Back Walks

- Place band above knees
- Kick back one leg and squeeze
- Complete reps for each side

Banded Glute Kickbacks

Banded Hip Abduction

- Place band above knees
- Walk laterally to one side, the repeat to the other side

Banded Lateral Walks

- With a resistance band above your knees lower to a half squat position
- Walk forward, then backward

Banded Front to Back Walks

GLUTE BURNOUT

W1D4: FULL LOWER + GLUTES BURNOUT

Ready to get this lift 💪🏾💪🏾💪🏾

Charity

Cait

Gabriella Barone

New Program SHRED!

Beth

Stacy

W1D1: GLUTES

Jessica

Morgan Edward

Skyler Kinstle

W1D2: UPPER

Dana

V-ups man haha holy crap dying 😅🙃💪🏼

W1D3: HIIT CARDIO + CORE

Mada

Halle

W1D5: UPPER

Maddi

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 🔥

W2D3: HIIT CARDIO + CORE

Amber

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

Nora

W3D2: UPPER

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

Ashly

W3D3: HIIT CARDIO + CORE

That first circuit had my glutes crying 🥲

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 💪🏼

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!!

W4D1: GLUTES

Abigail

felt so strong today doing this workout🥹

W4D2: UPPER

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 🫠

W1D4: FULL LOWER + GLUTES BURNOUT

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