Name: Playbook - Brittany Lupton - W3/D4 Advanced- Leg Day (Glute Focused)
Uploaded: 2024-04-01T16:23:23.149Z
Duration: 45 min
Description: W3/D4 Advanced- Leg Day (Glute Focused)

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

Kayla

Addelyn Quinn

Casey ✨

Jenna

Holy tamoley 💪 we need a part 2 section 🥰

Sierra

Amy Sheeran

Ella

Nicole

Dana Niemisto

My glutes have grown so much in 15 weeks!

Jade

Jillian

The weighted back extensions thooo 😰🔥

Tara

Abbey

Booty is on fire!! Hit some PRs for working weight woo!

I’ve been slowing down and focussing on form! Love this glute day

Emily

Liana

Felt that booty burn today! Really slowed down my movements and focussed on control and form!!

Had to make a few swaps because spaces were taken but 🔥🔥

Mandy

Is there a substitute for back extensions? My gym doesn’t have that machine 😩

Maddie

Finally had the confidence to try setting up the hip thrusts on the smith machine… legs are jelly!!

Bryanna

My legs/glutes are on 🔥 esp w leg extension and abductors (didn’t have machine so used body weight on floor).

Ailen

Allison

girl… the 4x15s… 😮‍💨😮‍💨

Julia

Rachel

I tripped going upstairs after this one my booty can’t hang. I love it!! Keep ‘em coming

Whitney

can already see the progress in my deadlifts! i’m stoked!!!

heather

Tatiana

Sammie

Maddy

The workout wasn’t the same as it was on the first page before you swipe to start .

Valerie

The workout was the same as it was on the first page before you swipe to start.

My legs are absolutely demolished 🔥🥵

Maria

Wasn’t the same workout listed before you pressed start but still really enjoyed it!!

- Deadlift 4 x 8
- Hip Thrust 4 x 12
- Bulgarian Split Squats 4 x 10
- Back Extension 4 x 15
- Leg Curls 4 x 15
- Machine Seated Hip Adduction 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'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

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

*RPE 9

Weighted Back Extensions

- 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

- Slow and controlled, exhale and pull the legs together as you squeeze the pads inward
- Once the pads touch, slowly return to the starting position

Seated Hip Adduction

W3/D4 Advanced- Leg Day (Glute Focused)

Brinley

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

Laura

W1/D1 Advanced- Leg Day

Christina

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

Anna

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)

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

Isabelle

W2/D4 Advanced- Leg Day (Glute Focused)

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)

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

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!

W3/D4 Advanced- Leg Day (Glute Focused)

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