Name: Playbook - Brittany Lupton - W4/D1 Glutes
Uploaded: 2023-01-22T13:18:48.642Z
Duration: 45 min
Description: W4/D1 Glutes

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

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

allyson

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

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

Shae

W3/D5 Glutes & Hamstrings

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!

W4/D1 Glutes

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