Name: Playbook - Brittany Lupton - W4/D1 Glutes
Uploaded: 2024-04-01T16:23:57.825Z
Duration: 45 min
Description: W4/D1 Glutes

Marissa

Pheeew.. tough after 10 hours Of work (ps. I work as a garderner, so also physical)🔥🔥

Dina

Liana

Anna

Ashley

Amanda Powers

Madi

Tami

María Jesús

Haley

Brooke

Casey

Amanda

Underestimated this one. Amazing as usual

Beckie

Maddie

Jillian

Lateral banded walks | 10 reps each side
Front to Back Squat Walks | 3x10

Place band above knees
Walk laterally to one side, the repeat to the other side

Lateral banded walks

With a resistance band above your knees lower to a half squat position.
Walk forward, then backward.

Front to Back Squat Walks

Warm Up Circuit

Perform both exercises back to back until all 3 rounds are complete

Glute bridge | 3x12
Banded Hip Abduction | 3x20 seconds

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Banded Hip Abduction

Super Set 1

- Hold dumbbells down at your sides and place one foot on an elevated platform 
- Drive the heel into the box as you step up with control 
- Keeping the same foot on the box lower back down to start 
- Keep spine in neutral and core engaged throughout

Weighted Step Ups

Perform both exercises back to back until all 3 rounds are complete

Weighted Back Extensions | 3x15
Banded Glute Kickbacks | 3x10

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

Weighted Back Extensions

Place a resistance band above your knees.
Kick back with one leg. 
Repeat with the other leg.

Banded Glute Kickbacks

Super Set 2

W4/D1 Glutes

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

Shae

Pushed myself and was so burnt out at the end!

Hannah

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

Nicole

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!

W2/D5 Glutes & Hams

This is my favorite day for a major glute pump!

Molly

W3/D1 Glutes

Obsessed with B’s workouts! Always feel fire! After.

W3/D2 Back & Biceps

Really great leg day on a rainy Saturday at work 🔥

W3/D3 Glutes & Quads

Alicia

Madison

Love sticking to the basics!  Plank up downs were brutal after hitting shoulders 🥵

W3/D4 Chest, Triceps, Shoulders

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

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

W3/D5 Glutes & Hamstrings

Ciara 🫶🏼

W4/D2 Back & Biceps

Madalyn Stavrakis

W4/D3 Glutes, Quads & Abs

Blair

Sierra

W4/D4 Chest, Triceps & Shoulders

Leg day turned into wrestling with the swat guys to work on techniques and yeah I’m dead now. Thank god for the weekend

This was my favorite workout of the program!!!  Absolutely LOVED this program.  Definitely going to use it again!! ❤️❤️💪🏼💪🏼

W4/D1 Glutes

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