Name: Playbook - Brittany Lupton - W4/D5 Glutes & Hamstrings
Uploaded: 2023-01-22T13:18:48.657Z
Duration: 45 min
Description: W4/D5 Glutes & Hamstrings

Shae

Amanda Powers

Wholey 🔥 had to drop the weight by 10kg on the last excersize because my glutes were dead ☠️ what a finish to the program!

Maria

KILLER ending to a FIRE program 🥵🔥 S/O Britt!!

Taylor

Loved this whole workout program! Brittany always has the best programs!!!💕💕

Rose

María Jesús

Kelsey Marucco

Brooke

Rachel

Greta

Casey

Second time finishing the glutes program! Really enjoyed this one

Jillian

So happy to kill this program!!! Loved it 🤩

Tatumn

Amanda

Arabella Stetson

Doing this challenge proved me a lot about myself and my inner strength. It challenged me to show up for myself. Thank you Brittany for inspiring me everyday ☺️

Julia

Just finished the 4 weeks and loved it so much! Definitely going to be doing it again!

Isabel Degner

LOVED every bit of this workout / program!

Briana Newman

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

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

Bulgarian Split Squats | 3x10
Unweighted Bulgarian Split Squats | to burnout

- 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

Bulgarian Split Squats

Drop the weights and complete as many unweighted Bulgarian Split Squats as you can with proper form!

Bulgarian Split Squats Drop Set with no Weight

Bulgarian Split Squats dropset

- 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 Squat (Angle 1)

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

Leg Curls

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

Weighted Back Extensions

- 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

Abduction Machine

W4/D5 Glutes & Hamstrings

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!!!

W4/D5 Glutes & Hamstrings

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