Name: Playbook - Brittany Lupton - W3D4: FULL LOWER BODY + GLUTES BURNOUT
Uploaded: 2024-04-01T16:30:56.590Z
Duration: 45 min
Description: W3D4: FULL LOWER BODY + GLUTES BURNOUT

Annette Pineiro

Hannah

Shae

I burned 516 calories during this workout!! brutal!!

Allison

Emily

Maria

Angela

Zayda

Liana

Amy Sheeran

I am going to be feeling this tomorrow for sure! 🥵

Brittany Adams

You will be feeling the burn and you will be sweating.

JoHannah

Brianna

Annika

Lucy

Omg that was so intense I thought I was gonna die halfway 😂 but so good xx 🌶️

Emilka

went way heavy with weights on the last 2 rounds of leg burnout and felt it way more!

alyssah

Second time around and still just as hard. Loved it though

Aprille

I think giving a weight range for beginner/medium/advance would be helpful. The first two exercises I thought should of been hip thrusts with a bar. The dumbbell that I had to use was lighter than I what I was used to so I did switch to a bar. Also the way exercise are explained are a bit confusing.

Jessica

Angela Guerreiro

Tayler

Shainna

good lil pump. maybe would’ve liked real hip thrusts instead - dumbbells are just too light now

That first circuit had my glutes crying 🥲

Frankie

Monique

Christine

Ashly

Melissa

Ashley

Sophie

What a great workout thank you Brittany for getting me back in to working out

Sammie

Payton

Don’t have bands so I added in some other flute exercises but that was killer!!! Sweating so much 💪

Erin

Cassie

This was awesome!! Love how I’ve been starting my mornings with your workouts, early mornings but worth it!! Thank you in bunches ❤️‍🔥💪

Leona

Victoria

😮‍💨😮‍💨😮‍💨😮‍💨

Jordan

Katie

Made a few adjustments because of how the gym is laid out here but my heart rate was skyrocketing🔥🔥💪🏻💪🏻

Abigail

Rachel

Makenzi

I loved this one! Booty gainz let’s gooooo💪🏼🍑

Finn

Definitely feelin the burn in my booty after this one. Another great workout!

Kimberly

Paige N

Erin Cecil

LOWER BODY CIRCUIT
4 rounds | 30 seconds on, with 10-15 seconds to transition to the next exercise | 60-90 seconds rest between rounds:

Hip Thrusts
B Stance Hip Thrusts
Seated Hip Abductors
Walking Lunges
Dumbbell Sumo Squats
Reverse Lunge to Curtsy Lunge


GLUTE BURNOUT
2 rounds | 30 seconds on, with 10 seconds to transition to the next exercise | 60 seconds between rounds:

Banded Clams
Banded Glute Rainbows
Banded Frog Pumps
Banded Glute Bridges

LOWER BODY CIRCUIT
4 rounds | 30 seconds on, with 10-15 seconds to transition to the next exercise | 60-90 seconds rest between rounds:

Hip Thrusts
B Stance Hip Thrusts
Hip Abductors
Walking Lunges
Dumbbell Sumo Squats
Reverse Lunge to Curtsy Lunge

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Keep your chin tucked during the full range, lower the bar to the floor in a controlled manner

Dumbbell Hip Thrusts

- Support upper back on a bench and the dumbbell across your hips
- Feet should be shoulder width apart and in a staggered stance, with the toes of your forward foot pointing up
- Push the weight up focusing on elevating the hips and driving 75% of the weight through the flat foot
- Keep your chin tucked during the full range, lower the bar to the floor in a controlled manner

B Stance Dumbbell Hip Thrust

Seated Banded Hip Abduction

- Hold dumbbells down by your sides and step forward into a lunge 
- Create a 90 degree angle at both knees as you step forward 
- Drive the front heel into the ground as transfer into a lunge on the other side 
- Keep your spine long and core engaged

*Perform with or with weight

Walking Lunges

- 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 Squats

- Reverse Lunge: start from a standing position and take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Curtsy Lunge: step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Reverse Lunge to Curtsy Lunge

Lower Body Circuit

GLUTE BURNOUT
2 rounds | 30 seconds on, with 10 seconds to transition to the next exercise | 60 seconds between rounds:

Banded Clams
Banded Glute Rainbows
Banded Frog Pumps
Banded Glute Bridges

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Start in a table top position. 
- Extend one leg 
- Cross one leg back and over

Glute Rainbows

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Banded Frog pumps

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

GLUTE BURNOUT CIRCUIT

W3D4: FULL LOWER BODY + GLUTES BURNOUT

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

New Program SHRED!

Cassea

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

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!

Ricardo

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 🤪

Lexi

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

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

W3D1: GLUTES

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

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 🙌🏼

Leah

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.

W3D4: FULL LOWER BODY + GLUTES BURNOUT

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