Name: Playbook - Brittany Lupton - W3/D5 Glutes & Hamstrings
Uploaded: 2024-04-01T16:23:57.822Z
Duration: 45 min
Description: W3/D5 Glutes & Hamstrings

Great leg day after a 3 day work retreat and getting back into my routine again!

Shae

Hannah

that was intense. I might not be able to walk lol. those bulgarians kill me always

Marissa

Nicole

Anna

María Jesús

We love a leg day, let’s lift!

Deadlifts 3x8

Superset 1:
Bulgarian split squats 3x8
No weight bulgarians until faliure

Weighted back extensions 3x12
Stability ball hamstring curls 3x12
Lying leg curls 3x12 (Seated leg curls) 3x12

- 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

Conventional Deadlift

Perform each exercise back to black until all sets are complete

- 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

Bulgarian Split Squats

Drop the weights and complete as many unweighted Bulgarian Split Squats as you can with proper form!

Bulgarian Split Squats with no Weight

Bulgarian Split Squat SS

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

Weighted Back Extensions

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

- Lay face down on the machine 
- Curl your heels toward your sits bones as you squeeze into the hamstrings 
- Lower with control

*You can use a seated leg curl machine as an alternative*

Leg Curls

W3/D5 Glutes & Hamstrings

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

More details and angels to explain the workouts

Bayan

Celina

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

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🔥

Annette Pineiro

W2/D1 Glutes

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

Lauren Sokayev

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/D5 Glutes & Hamstrings

Community

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