Name: Playbook - Brittany Lupton - W3/D5 Glutes & Hamstrings
Uploaded: 2023-01-22T13:18:48.639Z
Duration: 45 min
Description: W3/D5 Glutes & Hamstrings

allyson

Shae

Amanda Powers

Madi

María Jesús

Taylor

Rachel

Love Brittany’s workouts! Always 🔥🔥

Rose

Casey

Jillian

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

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

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

Ashley

Alicia

W2/D5 Glutes & Hams

glute pump from this one was 🫶🏼🫶🏼🫶🏼

Faith

Lyndsay

W3/D1 Glutes

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

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

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 😩🤌🏼

Greta

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/D5 Glutes & Hamstrings

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