Name: Playbook - Brittany Lupton - W2/D4 Advanced- Leg Day (Glute Focused)
Uploaded: 2024-04-01T16:23:23.131Z
Duration: 45 min
Description: W2/D4 Advanced- Leg Day (Glute Focused)

Jenna

My booty is on fireeeee and I love it!!! 🔥🔥🔥

Isabelle

Angelica

Lluvia

Brycie Tamayo

Anna

Emilka

Kaitlin

Rachael

Jillian

Amanda

Caitlin Julius

Allison

the best workout for when I was in a time crunch yet the pump was unreal 😮‍💨 legs on fire!!

April

Glues are on fireeee ❤️‍🔥❤️‍🔥

Liana

Would love if there was a spot to record weight so we can refer back when doing the same exercise the following week

Athena

I loved it! Would you consider including alternative exercises to what is listed in case we can’t do them/don’t have the equipment to?

haleigh redmond

Serida

My legs are definitely shaking 😂. Great workout!

Paula

Rachel

Frankie

Taylor

my glutes were on FIRE during the bulgarians 😭😭

heather

Tatiana

Morgan

Maddy

Meredith

Absolutely toast after this one 🥵😮‍💨

Libby

Maria

- Deadlift 4 x 8
- Hip Thrust 4 x 12
- Bulgarian Split Squats 4 x 10
- Leg Curls 4 x 15
- Machine Seated Hip Abduction 4 x 15

- 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

*RPE 7

Conventional Deadlift

- 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

*RPE 8

Hip Thrust (angle 1)

- 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

*RPE 9

Bulgarian Split Squats

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

*RPE 9

Leg Curls

- Sit on machine and keep your spine long as you lean forward slightly 
- Open knees out as you engage the outer thigh muscles 
- Move in a slow and controlled manner

*RPE 9

Abduction Machine

W2/D4 Advanced- Leg Day (Glute Focused)

Brinley

great! too much volume for me so i just adjusted but loved the exercises

Laura

Kayla

W1/D1 Advanced- Leg Day

Christina

Felt good to push myself with more reps. Hoping to up my weight soon.

Melinda

W1/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

Destiny Mattox

Sabrina

W1/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

Caitlin

I’m gonna regret killing this leg day when I’m working 5 12hour days in a row but I felt strong today

Salome

W1/D4 Advanced- Leg Day (Glute Focused)

Leah

Lexus

McKenna

W2/D1 Advanced- Leg Day

feeling strong as I can increase weight in some sets.

Brittany

Alana

W2/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

Already toasty and haven’t even left the gym yet

Great workout! Pushed myself and did not think I could finish all sets but I did!

W2/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

The walking lunges-sumo squat superset almost made my legs fall off 😂😭

Erika

W3/D1 Advanced- Leg Day

Shae

Danielle

W3/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

It was good but I am struggling with the dips

Gabby

W3/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

Great workout!! Just crushed this at almost 6 months pregnant 👊 ( with a few modifications) 🥳

Addelyn Quinn

Casey ✨

W3/D4 Advanced- Leg Day (Glute Focused)

gonna regret doing this in the middle of my long stretch at work cause I’m gonna be SORE

Nicole

W4/D1 Advanced- Leg Day

Was able to push up in weight and I’m super happy about it

W4/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

W4/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

Loved it! Can’t believe I’m already at the end of week 4. Will repeat for sure!

W2/D4 Advanced- Leg Day (Glute Focused)

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