Name: Playbook - Brittany Lupton - W2D4: FULL LOWER + GLUTES BURNOUT
Uploaded: 2024-04-01T16:30:56.565Z
Duration: 45 min
Description: W2D4: FULL LOWER + GLUTES BURNOUT

I’m gonna feel this tomorrow for sure 🤪

Brittany Adams

Lexi

Sophie

Sabrina

Hannah

Annette Pineiro

Valerie

The resistance band workouts at the end were the best! Worked my glutes until exhaustion today!

Kaitlyn

Alicia

Leah

Brittany girl that circuit had me feeling some type of way, but it was worth it 🔥

Bernadette Marco

That booty burn out at the end got me questioning the last 30 mins 😅🔥

Abby

Tania

This wore me out but I guess that’s why it’s called a burnout 🤪🤪

Allison

Emily

My legs feel like jello after leaving the gym. 🔥

Ashley Lynn

Mykala

Alexandria

Olivia

Casey

Regina

Maria

The banded glute burn out at the end 🫠❤️‍🔥

Zayda

Amy Sheeran

Hello booty it is nice to meet you. This will have your legs and butt 🔥🔥🔥🔥

JoHannah

Brianna

Ahhh! What a great sweat. Those curtsy lunges 🥵🥵

Brittany

Michelle Torres

Annika

Liana

Dominique

alyssah

Maegan Gallardo

Finished the first part…. DRIPPING sweat. Thought the glute burnout would be a nice cool down- MY LEGS WERE BURNING 🔥 10/10, feeling amazing afterwards 🙌🏽

Stephanie Gonzalez

OMGGGG THE BURN 🔥 Combined this with fun and gainzzz podcast and it was killer! Motivated me to really push myself with the weight.

Janette

Finished with 15 minutes on the stairs and my glutes are ON FIRE

Jade

Ashley

This work out dang near killed my legs 🫠

Aprille

Keely

Amber

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

Christine

Madeline

Brooke

Had to modify it slightly due to knee pain  halfway through, but proud I even showed up for myself today!

Alyssa

Those glute burners reallllllly make the burn soooo good 🥵🍑

Lisa

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

Dumbbell Squats
Dumbbell RDL’s
Dumbbell Pulsing Sumo Squat
Dumbbell Step Ups (R/L)
Dumbbell Curtsy Lunges


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

Banded Clams
Banded Glute Rainbows
Banded Fire Hydrants
Banded Glute Bridges

Dumbbell Squats
Dumbbell RDL’s
Dumbbell Pulsing Sumo Squat
Dumbbell Step Ups (R/L)
Dumbbell Curtsy Lunges

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell Squats

- 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

Pulsing Sumo Squat

*Perform 15 sec right leg, 15 sec left leg, for each set

-Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell Box Step Ups

- Holding the dumbbells at your sides
- Step one leg back behind the other leg at ~45 degree angle 
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Curtsy Lunges

LOWER BODY CIRCUIT

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

Banded Clamshells
Banded Glute Rainbows
Banded Fire Hydrants
Banded Glute Bridges

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded Clamshells

Start in a table top position. 
Extend one leg 
Cross one leg back and over
Do 10 each side

Banded Glute Rainbows

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded Fire Hydrants

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute Bridge

GLUTE BURNOUT

W2D4: FULL LOWER + GLUTES BURNOUT

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

New Program SHRED!

Cassea

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

Dana Niemisto

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

W1D1: GLUTES

Kylie

Keoka

W1D2: UPPER

Laurie

Madelin

Ciara

W1D3: HIIT CARDIO + CORE

For those of us who don’t have a band yet, could you give us alternative workouts?

Brad

kaitlyn 

W1D4: FULL LOWER + GLUTES BURNOUT

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

Gigi

W1D5: UPPER

THE BURNNM 🔥🔥🔥🔥👏🏻👏🏻👏🏻

Sarah Mac

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!

Ricardo

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 liked this one!! I felt I could go heavier with less reps!

It was my first time trying cable lateral raises and I literally couldn’t do one 😭 so I had to switch it to something else but everything else was so fun to do!!! 🔥

I loved the pushups at the end! Definitely need to integrate these into my workouts more!

W2D5: UPPER

Brutal!  But SO good!  Definitely would do this one again!!

W3D1: GLUTES

Michele

Negatives were hard!!  Good bicep workout :)

Those negatives at the end! 😅 definitely killed my arms and back off! 😆 loved it, thanks Britt!

W3D2: UPPER

It was rough, definitely felt the burn in core. Lol.

OMG!!! This one feels so good!!! The burn is real!!!

W3D3: HIIT CARDIO + CORE

Shae

W3D4: FULL LOWER BODY + GLUTES BURNOUT

W3D5: UPPER

Feeling a little under motivated today but still came in and feel good about todays workout. Happy Saturday!

W4D1: GLUTES

W4D2: UPPER

Cardio was amazing! 🤩 definitely feeling sweaty! 😅 - the ab finisher was a perfect way to end my workout!

My favorite work out of yours! Fire! 🔥

Annmarie

W4D3: HIIT CARDIO + CORE

Kicked my booty, I love glute days 🙌🏼

Aundrea

W4D4:  FULL LOWER BODY + GLUTES

Makayla Sides

Karley

This is my first time ever finishing a challenge! Wow. Proud of myself but really Brittany made this challenge so awesome and easy to follow. ❤️‍🔥 Now I gotta decide which one to do next.

W2D4: FULL LOWER + GLUTES BURNOUT

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