Name: Playbook - Brittany Lupton - W2/D4 Leg Day (Glute Focused)
Uploaded: 2024-04-01T16:24:31.073Z
Duration: 45 min
Description: W2/D4 Leg Day (Glute Focused)

I added some RDLs in the middle. Super sweaty. Much needed.

Amber

I got it done! I pushed myself and said let’s get this workout done!!!

JoHannah

Gendya

Saturday workout was a struggle (mentally). I normally don’t like to workout on Saturday. But today was so nice giving myself time that I didn’t worry about getting done a certain time. I love working lower body because I feel strong. Slow improvements!

Salome

Hated it but in the best  way !!! 💪🍑

Amélie

Brittany

Did some variations to make it work in my shop gym today! Still a great glute day!!

Katie

Did a lil at home variations with the fam! Kicked our butts 😜

Leah

Alexis

juicy glutesss! i hit a pr on deadlifts so i’m happyyyy

Marissa

Ella

Miranda

Shae

Megan

Maddie

Emilka

alyssah

Hamilton

Carlotta

Loved this one! Deadlifting is my fav exercise and my glutes were 🔥🔥🔥

Colleen

Brianna

Bulgarians hit haaaaard today!!  Deadlifts are starting to feel easier! Definitely feeling this one tomorrow! 😆

Kaitlyn

Went up in some of my weight choices and can tell I’ll be sore tomorrow!

Anna

Kaitlin

Brooke

I won’t be able to walk tomorrow!!! I can already feel it 🥲 half way through program! Feel amazing 💗

The Bulgarian split squats give such a good burn in here!

Rebecca

Erika

Haley

warning: participating in this workout may lead to a stronger legs but comes with a stronger urge not to walk up stairs.

Genesis

Mandy

Nicola

Bayan

Serida

Emily

Elvira

i have noodle legs but i’m still gunna try to do abs

Sierra

Rayne

Emina

Absolutely drenched after this one 😮‍💨

Libby

Vera

Allison

Laurie Berkowitz

My glute muscles are feeling it! 🔥🍑🔥🍑

Stephanie

Melissa

- Deadlift 3 x 8
- Hip Thrust 3 x 12
- Bulgarian Split Squats 3 x 10
- Leg Curls 3 x 15
- Machine Seated Hip Abduction 3 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)

Perform 10 reps each side!

- Place one foot on the ground and your back toe on a bench 
- Holding the DB's down at your sides, 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 Leg Day (Glute Focused)

Great first workout! Haven’t worked out in months and this was a great start to getting back into it!

Crystal

Good! I felt more confident being in the gym which was very nice to have.

Bonnie

Beate

W1/D1 Leg day

Florencia

Great! I got out of a routine for a while because ya know… life.🤷🏼‍♀️ This is perfect for me to get back in the groove of things and keep me consistent and organized!🩵

W1/D2 Pull Day (Back, Biceps, Rear Delts

Brigitte

Joelle

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

Cassidy

Jerrie

W1/D4 Leg Day (Glute Focused)

Absolutely no motivation this morning, but I love your workouts so much that I showed up anyways and you did not disappoint! So good! Now I’m actually excited to tackle the rest of my Monday 💪🏼

Jordi

Week 2 round 2 I am getting so much stronger! I love this feeling!!!

W2/D1 Leg Day

Took about 30 mins. The inverted rows are challenging!

Kelsey

Itzel

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

Took 30 mins. Any tips for wrists hurting during tricep pull downs? It’s the way my wrist has to turn as going down and it doesn’t feel great.

Mary

I think it was a to easy and the time wasn’t accurate

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

My legs are shaking and I’m worn out from doing pause squats. But definitely getting stronger!

Stephi

Angelica

W3/D1 Leg Day

Really feeling it! I could feel my heart pumping this time!!!!

Maria

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

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

Kacey

Nicole

Stick some music on and feel pumped while doing this leg out!

W3/D4 Leg Day (Glute Focused)

Last week of round 2 for me. I am happy to see that I’ve made a lot of strength progress since my first round one! It keeps me coming back

Legs are already TOASTY, can only imagine what they will feel like in the next 2 days

Loved the workout! Improved my weights and my legs feel like jello! Cant wait for tomorrow!

W4/D1 Leg Day

Improvements in weights! I loved this upper body workout!

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

Last week again already! So sad I loved it. Definitely saw progress!

Last upper body workout with this program and I am happy with my progress with this program!

Probably my favorite upper body workout 💪🔥

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

This is my 4th time finishing this program and I love it more every time I do it

Last workout of the programme already. Have progressed and loved the short but effective workout!

FINISHED THE PROGRAM!! Went heavier in every exercise feeling good!!

W2/D4 Leg Day (Glute Focused)

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