Name: Playbook - Brittany Lupton - W4/D4 Leg Day (Glute Focused)
Uploaded: 2024-04-01T16:24:31.099Z
Duration: 45 min
Description: W4/D4 Leg Day (Glute Focused)

This is my 4th time finishing this program and I love it more every time I do it

Anna

Last workout of the programme already. Have progressed and loved the short but effective workout!

Salome

FINISHED THE PROGRAM!! Went heavier in every exercise feeling good!!

Angelica

I have finished my first round of the beginner program and I have loved the whole process of it!

JoHannah

So sad that I have already finished the beginner’s program! Loved it

Finished this program for a second time and loved it just as much as the first round! Was a great way to reintroduce the gym after a lengthy break due to injury. Can’t wait to start the advanced split on Monday! 🤌🏼😮‍💨

Katie

Yay!! Made it through the workout program!!

Hailey

So excited, last day of this program, good job everyone!

Ella

Shae

Amazing!! This is the first program I actually finished and I feel so good after these 4 weeks!

Tricia

Ayanna

WOW! Can’t believe that was an end to program number 2!

Hamilton

First time, I ever finished a program. Loved it!! Feeling more confident and disciplined than ever!!

Kendall

Best end to the program !!! A few PB’s feeling amazing ready to smash advance split!!!

Emilka

Megan

Kaitlin

Whoop whoop. I finished the program. I looked forward to coming to the gym each day. Thank you for the great program

Kellie

This one murdered my legs today 🥵👏🏻

Brittani

Rachael

Alexis

Loved this program Britt! Looking forward to the next one. 🙂 I feel so much stronger already!!

Alicia

Legs shaking all the way to the stretching mats

Zilma

Loved this program, now to do the advanced one!

Kimberly

Mandy

So sad it’s the end ! Unto the next program !!

Allison

This is my 3rd program I’ve completed & it felt so goooood!

Briana

This is the first full program I’ve ever finished and I’m very happy about it 🤩

Sara Schellpeper

Mckenna

Serida

Mariah

4 weeks flew by and i feel like i’m off to a great start getting back in the gym after a long break!!

Sydney

- Deadlift 3 x 8
- Hip Thrust 3 x 12
- Bulgarian Split Squats 3 x 10
- Single Leg Curls 3 x 15
- Machine Seated Hip Abduction 3 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 down at your side, 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

- 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 Leg Day (Glute Focused)

Great first workout! Haven’t worked out in months and this was a great start to getting back into it!

Crystal

Good! I felt more confident being in the gym which was very nice to have.

Bonnie

Beate

W1/D1 Leg day

Florencia

Great! I got out of a routine for a while because ya know… life.🤷🏼‍♀️ This is perfect for me to get back in the groove of things and keep me consistent and organized!🩵

Colleen

W1/D2 Pull Day (Back, Biceps, Rear Delts

Brigitte

Joelle

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

Cassidy

Jerrie

W1/D4 Leg Day (Glute Focused)

Absolutely no motivation this morning, but I love your workouts so much that I showed up anyways and you did not disappoint! So good! Now I’m actually excited to tackle the rest of my Monday 💪🏼

Jordi

Week 2 round 2 I am getting so much stronger! I love this feeling!!!

W2/D1 Leg Day

Took about 30 mins. The inverted rows are challenging!

Kelsey

Itzel

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

Took 30 mins. Any tips for wrists hurting during tricep pull downs? It’s the way my wrist has to turn as going down and it doesn’t feel great.

Mary

I think it was a to easy and the time wasn’t accurate

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

I added some RDLs in the middle. Super sweaty. Much needed.

Amber

I got it done! I pushed myself and said let’s get this workout done!!!

Gendya

W2/D4 Leg Day (Glute Focused)

My legs are shaking and I’m worn out from doing pause squats. But definitely getting stronger!

Stephi

W3/D1 Leg Day

Really feeling it! I could feel my heart pumping this time!!!!

Maria

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

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

Kacey

Nicole

Stick some music on and feel pumped while doing this leg out!

W3/D4 Leg Day (Glute Focused)

Last week of round 2 for me. I am happy to see that I’ve made a lot of strength progress since my first round one! It keeps me coming back

Legs are already TOASTY, can only imagine what they will feel like in the next 2 days

Loved the workout! Improved my weights and my legs feel like jello! Cant wait for tomorrow!

W4/D1 Leg Day

Improvements in weights! I loved this upper body workout!

Marissa

W4/D2 Pull Day (Back, Biceps, Rear Delts)

Last week again already! So sad I loved it. Definitely saw progress!

Last upper body workout with this program and I am happy with my progress with this program!

Probably my favorite upper body workout 💪🔥

W4/D4 Leg Day (Glute Focused)

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