Name: Playbook - Brittany Lupton - W3/D4 Leg Day (Glute Focused)
Uploaded: 2024-04-01T16:24:31.089Z
Duration: 45 min
Description: W3/D4 Leg Day (Glute Focused)

Kacey

Nicole

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

JoHannah

Salome

Alexis

Hailey

my legs are dead but i hit a pr on hip thrusts and spilt squats!!!🥳

Marissa

Ella

Just hit a new PR 225 deadlift!! I could cry!

Shae

Samantha

Ciara 🫶🏼

Well…I’m not taking the stairs any time soon 🥵

Skyler

Kelsey

Kayla

As soon as I saw 15 reps I new I wasn’t taking the stairs 🥵

Maddie

Goodness those 15 reps at the end make it hard to feel good about the weight you were using!! It feels great tho!! Also for the three sets of split squats, does that mean six sets cause one per leg or

Janae

Wooo thought those leg presses were going to kill me today. But also new PR for hip thrusts and deadlifts 💪🏽

Brianna

Today felt like I was lifting a billion pounds but I'm glad I did it

Megan

Feeling so strong!! Slowly getting into heavier weights every lift and every new rep is a small win! So happy to be sticking to it!

Allison

Anna

Kaitlin

hit pbs with this glute day!! so proud of myself 🥰

Olympia

Bekah Fadler

Zilma

Lucy

Getting stronger after these few weeks has been the best feeling!

Mandy

Nicola

my legs were shaking by the end of this, I love having the deadlifts in my leg workout. I love working out legs & deadlifts are one of my all time favorite exercises.

Kathleen

Serida

killer. i won’t be able to come all tomorrow

Killer workout. My legs are jello!! It feels nice being back into a routine again!

Chaeli

1 week left until I’m finished with the beginner split! Can’t wait to start the core challenge next week too!

Brittanie

Jenni

Astrid

Bring able to track myself and my workouts weekly has been amazing! Also the educational piece of learning how to properly do a specific exercise has been super helpful and has boosted my confidence in the gym!

Jaylyn

Summer

Lexis

Tory

Glutes/hammys are on fire but I notice my strength increasing!! :)

Laurie Berkowitz

Amanda

Just finished week 3! Took an inbody test and my muscle has increased and body fat has decreased! So excited love this program!!

Sharee

Kaitlyn

- Deadlift 3 x 8
- Hip Thrust 3 x 12
- Bulgarian Split Squats 3 x 10
- Single 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

W3/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!🩵

Colleen

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!

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)

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!!!

Gendya

W2/D4 Leg Day (Glute Focused)

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)

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 💪🔥

Amélie

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!!

W3/D4 Leg Day (Glute Focused)

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