Name: Playbook - Brittany Lupton - W3 - Lower 1: Glutes & Hamstrings
Uploaded: 2025-04-30T13:32:21.942Z
Duration: 45 min
Description: W3 - Lower 1: Glutes & Hamstrings

Marisa

So dang good. Challenging but empowering and had all the sweat for this usually not so sweaty girl. Can't wait to feel it later.

Ivette

Hallie Saunders

Here I was thinking I’d crush this workout, but this workout crushed me 😂

Brianna

Abby

Miranda

Audra

Victoria

Lili Crosby

Amanda

Noelle

Drea

Sabrina

Jenna

Emily

Pretty good leg day for a Monday!😅🤪

Megan Holloway

Our second lower body lift of the week, crush this one at home or at the gym! We're performing 3 sets x 10 reps for all exercises! And enjoy the burnout circuit!

DB Romanian Deadlift

SS:
Hip Thrusts
Banded Bodyweight Hip Thrust

Bulgarian Split Squats
Box Step Up's

Glute Burnout Circuit:
Banded Front-to Back Walks
Fire Hydrants
Donkey Kick

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB Romanian Deadlift

Perform all reps of first exercise, then immediately begin next exercise:

Hip Thrust
Banded Bodyweight Hip Thrust

- Support upper back on a bench and the weight across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip Thrust

- Band should sit above knee-level
- Bend your knees bringing feet flat on the floor hip width apart
- Drive knees outward so you are placing tension on the glute band
- Lift your hips up towards the ceiling with tension on the band
- Lower down towards the ground and repeat

Banded Bodyweight Hip Thrusts

Super Set:

- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian Split Squat

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box Step Up's

Complete 3 rounds!

Banded Front-to Back Walks
Fire Hydrants
Donkey Kick

Banded Front-to Back Walks

Glute Burnout Circuit

Fire Hydrants

Donkey Kick

W3 - Lower 1: Glutes & Hamstrings

Steffi

Katie

Kendra

W1 - Lower 1: Glutes & Hamstrings

Love the at home option! Still got a good lift in from my own home gym!

Anna

I had to stay home today and this was perfect to get a good, quick workout in

It was amazing, Had to modify some workouts, due to a wrist injury , like push ups! but overall my arms are on 🔥

Shantel

W1 - Upper Body 1

Stephanie Biron

The at home workouts require some stuff from gym like a plyobox or a seat

kasandra medina

Wao such a good workout for getting my stride back! Thank you!

Alicia

W1 - Upper Body 2

Diane McFall

Good workouts but def shouldn’t be labeled as at home workouts… maybe DB only workouts?

Alex

The abs workout was the icing on the cake 🥵

W1 - Lower 2: Legs & Abs

Banoo

Zella

Michelle Giller 

W2 -  Lower 1:  Glutes  & Hamstrings

Michelle

W2 - Upper Body 1

Lila

Mariah

W2 - Upper Body 2 & Abs

Took a few exercises and swapped them for core

Megs

W2 - Lower 2: Legs

Rainbow2!

W3 - Upper Body 1

Wish there were examples on how to do exercises for those of us who don’t own benches.

Carley

Alexah Naccarato

W3 - Upper Body 2

One of my favs so far🔥🔥 last 2 circuits were killer!

The squat complex at the end 😮‍💨🤌🏼

Claire

W3 - Lower 2: Legs

Shae

Diana

Tip : make sure you have enough energy or you'll end up like me.... dying on the floor and seeing stars 🤣

Amélie

W4 - Lower 1: Glutes & Hamstrings

feels good to be increasing my weight selection

W4 - Upper Body 1

Double workout today and now some cardio and core. Happy Sunday!

Wk 4 - Upper Body 2

Great last workout for the at home program! Quads were burning 🔥 Can’t wait to start a new program next week!

Cassie

Lucy

I completed the program! 💪🏻

However, I felt like this workout got progressively harder 😂

W3 - Lower 1: Glutes & Hamstrings

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