Name: Playbook - Brittany Lupton - W3D1: GLUTES
Uploaded: 2024-04-01T16:30:56.575Z
Duration: 60 min
Description: W3D1: GLUTES

Liana

Ricardo

Brutal!  But SO good!  Definitely would do this one again!!

Hannah

Annette Pineiro

Sick for a week...back at it, this was a great session!

Leah

Katelyn

Mykala

So sad right now, I’m having knee pain keeping me from doing all the workouts 😰.

Brycie Tamayo

Maria

Savannah Hartman

Alexah Naccarato

Amy Sheeran

Morgan

My 🍑 feels pumped and lifted from this workout.

JoHannah

Amazing. My glutes are going to be sore tomorrow

Melissa

Madison

very spicy, loving this program britt 💗 🌶️

Emilka

Morgan Edward

Abby

Astrid

Yahaira

Edie

Those stability roll ins are sneaaaaakyyyy!! Such a good glute day and was able to increase RDLs to 70# 🙌🏼

Haley

hamstrings are going to be killing me tomorrow

Christine

Absolute burner! Feels oh so good 😮‍💨

Jannely

Ashly

Tami

These workouts are getting me back to feeling good! I love it 🔥

Ashley

Sammie

Caitlin

Lindsay

Maegan

Kristen

Payton

Mckenna

Felt great went to a new gym which ended up so so amazing! Huge milestone for me

Sierra

Jordan

Cassea

Used to never be a huge fan of glute days but absolutely loving how I feel after these!!

Katie

Emma Puskar

Lauren

Rachel

This one is going to burn for a few days... good start to the week! 💪🏼🍑🔥

Lisa

Probably my favorite workout to date! Loved the back to back exercises! 😮‍💨😮‍💨

Makenzi

I’m feeling stronger & so much better than before I started this challenge. I mean, mentally I have seen such a difference. From my mindset to the way I talk to myself, all the way down to I just believe in the power of yet now. Physically, I can feel my body getting more comfortable with what I’m making it do and I feel so much stronger.

Superset 1:
3x10 Barbell Hip Thrusts 
3x30 Superset with Banded Hip Abductions

3x10 Barbell RDL’s

Superset 2:
3x12 Dumbbell Sumo Squats
3x12 Curtsy Lunges 

3x12 Back Extension for Glutes

3x15 Hamstring Ball Roll Ins

*see exercise notes for alternatives

3x10 Barbell Hip Thrusts 
3x30 Superset with Banded Hip Abductions

*complete each exercise back-to-back, until all reps and sets are complete

- 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

Hip Thrust

Banded Hip Abduction

Superset 1:

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

*Alternative: Dumbell RDL's

Barbell Romanian Deadlifts

3x12 Dumbbell Sumo Squats 
3x12 Curtsy Lunges

*Complete each exercise back-to-back, until all reps and sets are complete

- Stand with your feet a little wider than hips distance and toes turned out 
- Hold one DB with arms lengthened towards the ground 
- Hinge hips back slightly as you bring the shoulders forward for leverage (make sure to keep the spine in neutral) 
- Lower into a squat as you drive the heels into the ground 
- Keep core engaged throughout to protect the low back

Sumo Squat

Curtsy Lunges

Superset 2:

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

*Alternative: perform without weight

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
- Roll the ball back out by straightening your legs

Hamstring Ball Roll In's

W3D1: GLUTES

I’ve been getting this lift with you for 4 years now and I am so excited to continue the journey with this one! Love you Britt!!

Kimi

Emily

New Program SHRED!

68 days till my wedding.. this is exactly what needed

Dana Niemisto

Sooooo good! Pushes you to go hard but is still attainable 💪🩷

W1D1: GLUTES

Kylie

Keoka

W1D2: UPPER

Laurie

Madelin

Ciara

W1D3: HIIT CARDIO + CORE

For those of us who don’t have a band yet, could you give us alternative workouts?

Brad

kaitlyn 

W1D4: FULL LOWER + GLUTES BURNOUT

I liked this one!! Great shoulder and tri burner, and also efficient!!

Gigi

W1D5: UPPER

THE BURNNM 🔥🔥🔥🔥👏🏻👏🏻👏🏻

Sarah Mac

Victoria

W2D1: GLUTES

I’ve always been nervous to try assisted pull-ups but this gave me the perfect reason to push myself to try them! They are so much fun! Thanks, Britt!

W2D2: UPPER

Why am I starting to like cardio & core? 🌚 LOL

Sprint intervals have become my favorite thing for someone who has not done much cardio work recently. Love this thanks Britt ❤️

W2D3: HIIT CARDIO + CORE

I’m gonna feel this tomorrow for sure 🤪

Brittany Adams

Lexi

Sophie

W2D4: FULL LOWER + GLUTES BURNOUT

I liked this one!! I felt I could go heavier with less reps!

It was my first time trying cable lateral raises and I literally couldn’t do one 😭 so I had to switch it to something else but everything else was so fun to do!!! 🔥

I loved the pushups at the end! Definitely need to integrate these into my workouts more!

W2D5: UPPER

Michele

Negatives were hard!!  Good bicep workout :)

Those negatives at the end! 😅 definitely killed my arms and back off! 😆 loved it, thanks Britt!

Kaitlyn

W3D2: UPPER

It was rough, definitely felt the burn in core. Lol.

OMG!!! This one feels so good!!! The burn is real!!!

W3D3: HIIT CARDIO + CORE

Shae

W3D4: FULL LOWER BODY + GLUTES BURNOUT

W3D5: UPPER

Feeling a little under motivated today but still came in and feel good about todays workout. Happy Saturday!

W4D1: GLUTES

W4D2: UPPER

Cardio was amazing! 🤩 definitely feeling sweaty! 😅 - the ab finisher was a perfect way to end my workout!

My favorite work out of yours! Fire! 🔥

Annmarie

W4D3: HIIT CARDIO + CORE

Kicked my booty, I love glute days 🙌🏼

Aundrea

W4D4:  FULL LOWER BODY + GLUTES

Makayla Sides

Karley

This is my first time ever finishing a challenge! Wow. Proud of myself but really Brittany made this challenge so awesome and easy to follow. ❤️‍🔥 Now I gotta decide which one to do next.

W3D1: GLUTES

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