Name: Playbook - Brittany Lupton - W3/D1 Glutes
Uploaded: 2023-01-22T13:18:48.624Z
Duration: 45 min
Description: W3/D1 Glutes

glute pump from this one was 🫶🏼🫶🏼🫶🏼

Ashley

Faith

Lyndsay

Haley

Molly

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

Hip abductor machine

Superset Two

W3/D1 Glutes

Kristin

Polina

The circuit at the end is not to be underestimated! My glutes are on fire!! 😊 great workout

Samantha

W1/D1 Glutes

Britt literally is a saving grace. I showed up feeling as sluggish as Raz from Monster’s Inc AND proceeded to open the App, and crush today’s back/bi day… I WALKED OUT OF THE GYM WITH an endorphin rush that is teleported me to a new DIMENSION. Happy to be here 🤍💪🏼

Kelsey

Nikkie

Doing this workout at home! Found ways to improvise… so far I’m loving this! It’s been a while since I lifted like this!  I’m enjoying it!

Hanna

W1/D2 Back + Biceps

I didn’t realize how many muscles contribute to a front squat 😅

Emma

Did this 3 days ago - my legs are still SO sore ! Great workout

Jessica Galco

I haven’t worked out like this, ever! I’ve always thought I needed a high intensity workout that was nothing but jumping around. This workout had me sweating and my heart rate up without jumping once. I’m doing my workouts at home. So I had to get creative with this leg press and extension. But I love it!!

W1/D3 Quads & Glutes

Crystal

This workout has hit me the hardest so far!!! I felt so good after.. but I am sooo sore!

Madison Dolby Ober

This has been the best workout for me yet! It was very at home friendly! Still loving the program as a whole. I didn’t realize I enjoyed this style of training!

W1/D4 Push Day

allyson

Amanda Powers

My legs were shaking walking out the gym 😮‍💨

Anastasia

W1/D5 Glutes & Hamstrings

Chloe

Selina

W2/D1 Glutes

The inverted rows were hard! I couldn’t even do 1! Is there an easier way to do this workout, or something else I could do to work my way up?

Shayna

W2/D2 back & biceps

Don’t have equipment for hack squat unfortunately 😢

I did this workout at home! (Just improvised on leg raises) 
OMG is a burner… LOVE!!!

Nicole

W2/D3 Glutes, Quads & Abs

Lauren

Paired with legs/quads & my whole body is shaking 😅🫶🏽

Sydney

W2/D4 Chest, Triceps & Shoulders

The Bulgarian squat drop set 💀 the burnnnnn is real

Erin

Alicia

W2/D5 Glutes & Hams

i think this is my favorite back and bi workout so far ❤️

Madi

Maria

W3/D2 Back & Biceps

My legs were shaking after the first few workouts.. 👍🏼

Miranda

W3/D3 Glutes & Quads

Paired with legs & it was a total killer workout

W3/D4 Chest, Triceps, Shoulders

Shae

W3/D5 Glutes & Hamstrings

W4/D1 Glutes

Loved how this hit all the different parts of the back!

W4/D2 Back & Biceps

such a good quad pump from this one 😩🤌🏼

W4/D3 Glutes, Quads & Abs

I think it could use one more chest move but overall a great workout

Minh

Kimberly

W4/D4 Chest, Triceps & Shoulders

Wholey 🔥 had to drop the weight by 10kg on the last excersize because my glutes were dead ☠️ what a finish to the program!

W3/D1 Glutes

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