Name: Playbook - Brittany Lupton - W4/D4 Advanced- Leg Day (Glute Focused)
Uploaded: 2024-04-01T16:23:23.157Z
Duration: 45 min
Description: W4/D4 Advanced- Leg Day (Glute Focused)

Loved it! Can’t believe I’m already at the end of week 4. Will repeat for sure!

Salome

Jenna

Nicole

KILLER program. Increased weight throughout but, most importantly, gained confidence in my lifting game. Much needed to get back at it after baby #5. 🔥

Megan

Gabby

Hard week for me! Definitely ready to go easy next week!

Brycie Tamayo

My legs are killing me, in the best way possible 🔥🥵

Stine

Great program! Was the perfect push forward from shred

Dana Niemisto

Jillian

Amanda Powers

Allison

Great way to finish off the commit challenge!! I’m able to do more weight on leg curls which is something I always struggled with!

Courtney Peglow

My legs have been obliterated🥵🔥. Holy smokes!

Julia

Alicia

Chrissy

I can’t believe I finished this program! I grew so much everyday and became stronger every time. This is the first time I stick to the gym and I am so proud of myself and the changes I am making

Paula

Finished the program!!! So proud of myself!!!

Rachel

compelling this means i’ve stuck with working out for 8 weeks!!

Sierra

Loved the program! Exactly what I needed after a month off from the gym to get going again!

Taylor

i could not feel my hamstrings after this

heather

Amazing program!! I saw so much progression and built so much confidence in the gym!

Amanda

Nancy

Sammie

Maddy

Angel

Not gonna lie this workout killed me, I might feel nauseous 🤣🥹

Shaye

- Deadlift 4 x 8
- Hip Thrust 4 x 12
- Bulgarian Split Squats 4 x 10
- Back Extension 4 x 10
- Leg Curls 4 x 15
- Machine Seated Hip Abduction 4 x 15

- Stand with feet directly under hips 
- Hinge hips back and keep spine long as you grab the barbell 
- Keep the barbell close to your legs as you stand 
- Lower barbell all the way back to the floor and repeat 
- Keep core engaged throughout 

*RPE 7

Conventional Deadlift

- 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 

*RPE 8

Hip Thrust (angle 1)

- Place one foot on the ground and your back toe on a bench 
- Holding the DB's down at your sides, lean upper body forward slightly, keeping the spine long 
- Driving your front heel into the ground, bend at the knee lowering your back knee towards the floor 
- Keep your spine long and core engaged throughout 

*RPE 9

Bulgarian Split Squats

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

Weighted Back Extensions

- Lay face down on the machine 
- Curl your heels toward your sits bones as you squeeze into the hamstrings 
- Lower with control 

*RPE 9

Leg Curls

- Sit on machine and keep your spine long as you lean forward slightly 
- Open knees out as you engage the outer thigh muscles 
- Move in a slow and controlled manner 

*RPE 9

Abduction Machine

W4/D4 Advanced- Leg Day (Glute Focused)

Brinley

great! too much volume for me so i just adjusted but loved the exercises

Laura

Kayla

W1/D1 Advanced- Leg Day

Christina

Felt good to push myself with more reps. Hoping to up my weight soon.

Anna

Melinda

W1/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

Destiny Mattox

Sabrina

W1/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

Caitlin

I’m gonna regret killing this leg day when I’m working 5 12hour days in a row but I felt strong today

W1/D4 Advanced- Leg Day (Glute Focused)

Leah

Lexus

McKenna

W2/D1 Advanced- Leg Day

feeling strong as I can increase weight in some sets.

Brittany

Alana

W2/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

Already toasty and haven’t even left the gym yet

Great workout! Pushed myself and did not think I could finish all sets but I did!

W2/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

My booty is on fireeeee and I love it!!! 🔥🔥🔥

Isabelle

W2/D4 Advanced- Leg Day (Glute Focused)

The walking lunges-sumo squat superset almost made my legs fall off 😂😭

Erika

W3/D1 Advanced- Leg Day

Shae

Danielle

W3/D2 Advanced- Pull Day (Back, Biceps, Rear Delts)

It was good but I am struggling with the dips

W3/D3 Advanced- Push Day (Chest, Triceps, Shoulders)

Great workout!! Just crushed this at almost 6 months pregnant 👊 ( with a few modifications) 🥳

Addelyn Quinn

Casey ✨

W3/D4 Advanced- Leg Day (Glute Focused)

gonna regret doing this in the middle of my long stretch at work cause I’m gonna be SORE

W4/D1 Advanced- Leg Day

Was able to push up in weight and I’m super happy about it

W4/D4 Advanced- Leg Day (Glute Focused)

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