Name: Playbook - Brittany Lupton - W3/D1 Glutes
Uploaded: 2024-04-01T16:23:57.810Z
Duration: 45 min
Description: W3/D1 Glutes

Marissa

Celina

This is my favorite day for a major glute pump!

Molly

Hannah

Lauren Sokayev

Annette Pineiro

Dina

Jasmine

Liana

never have I ever felt my glutes so activated 🔥

Anna

Megan Marshall

glute pump from this one was 🫶🏼🫶🏼🫶🏼

Ashley

Faith

Lyndsay

Haley

finally got over my fear of hip thrusting with the bar

Sierra

Greta

Casey

Underestimated this one… I’m burning and soaked in sweat 😅. Booty booty booty booty rocken everywhere 😂

Beckie

Libby

Maddie

We’re starting the week off strong with a glute workout!

Lateral Band Walk 3x10

SS 1:
Barbell Hip Thrust 4x12
Seated banded abductions 4x30

Back extensions 3x20

SS 2:
Banded Glute Kickbacks 3x10
Seated hip abduction machine 3x15

- Place band just above your knees
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk

Superset Hip Thrusts with Banded Hip Abductions.

- 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

Hip Thrust

Banded Hip Abduction

Superset One

Slightly point your toes out, keep your chin tucked and round your back.
Squeeze your glutes at the top.

Weighted Back Extensions

Superset Banded Glute Kickbacks with Seated Hip Abduction Machine.

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

Banded Glute Kickbacks

- 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

Abduction Machine

Superset Two

W3/D1 Glutes

This workout pushed me after taking a rest week. The reverse hypertension hurts my lower back. Is this normal? Or am I doing something wrong?

Danniell

Ahhmazimg! I’m dead but it’s a great feeling!

Stacy

That burnout at the end, definitely burns 😂

Angelica

W1/D1 Glutes

W1/D2 Back + Biceps

WHY ARE FRONT LUNGES SO HARD ON MY ARMS!!!  Gahhhhh.  Also. My abs are dying. Peach feels great though!!!!

Lindsay

W1/D3 Quads & Glutes

damnnnn i love ending with pushups it’s so hard but i love how it makes me feel 💪

Didn’t want to workout but got it in today and feel good I did it

Shae

Pushed myself and was so burnt out at the end!

W1/D4 Push Day

Feeling great today and glad today’s workout was just that! Happy Friday!

omg. i don’t know if i can walk now😅 those back extensions always kills me

W1/D5 Glutes & Hamstrings

Those clam shells are a killer🤣 My glutes are on🔥

Nicole

W2/D1 Glutes

Loved it!!  Demolished my back (in a good way!!)😂

W2/D2 back & biceps

I had the most insane quad pump after this!!  I had to substitute front squats for reverse hack squat but it worked great!!  Took me about 57 minutes and I loved it :)

Maria

W2/D3 Glutes, Quads & Abs

5 days until vacation! Staying focused until I can enjoy and focus on relaxing for a few days. Happy Saturday!

Short but hammered my triceps!  Great start to the day 💪🏼

W2/D4 Chest, Triceps & Shoulders

Amazing workout! Her workouts are always the best!

W3/D1 Glutes

Community

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