Name: Playbook - Brittany Lupton - W4 - Lower 1: Glutes & Hamstrings
Uploaded: 2022-10-21T13:04:24.409Z
Duration: 45 min
Description: W4 - Lower 1: Glutes & Hamstrings

Elyse

Astrid

By this week I’m feeling so good this was a good burn ♥️🔥

CarrieBlonde

Quiere

Our final week is here! Finishing strong with 3 sets x 10 reps for all exercises!

Dumbbell RDL

Super Set:
DB Deficit Reverse Lunge
DB Sumo Squat

Glute Bridges
Curtsy Lunge 
Jump Squats

Glute Burnout Circuit:

DB Romanian Deadlift

Perform 10 reps of first exercise, then immediately begin next exercise:

DB Deficit Reverse Lunge
DB Sumo Squat

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

DB Deficit reverse lunge

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

Super Set

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

*Perform with or without glut band*

Glute bridge

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy Lunge

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats

Finish strong, 3 rounds!

Perform 10 Clamshells, immediately into 10 Glute Rainbows

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat for time or reps

Glute Rainbows

Glute Burnout Circuit

W4 - Lower 1: Glutes & Hamstrings

I can't wait for this at home program! I have been waiting on it and the day is finally almost here! YAY!

Brittany

At Home Program Coming Soon !!

Wow!!! Great day one! I’m excited to complete the program

Patricia

Painful, but AMAZING! So, SO good! 💪🏼👊🏼🙌🏼

Jordi

A great home workout for when I don’t wanna get out and go to the gym!

Kimberly

W1 - Lower 1: Glutes & Hamstrings

Really putting in the push up until failure for the competitive people 💪🏼 love it!

Amelia

Britt

Sammie

W1 - Upper Body 1

I am loving these lifts! Never knew i could get so much out of my at home workouts!

Abby

Megan Holloway

Love how easy yet I’m sore every morning after lol!! All for under $15!! You can’t even get 30 minutes with a personal trainer at a gym for that price. Save your money people!! Get Britt!! She’s the real deal! 💯 Love the alternative exercise too! 🥺

Audra

W1 - Upper Body 2

Jamie Murphy

The workouts seem so simple… they are so killer!!!!!!!!! 😍

Jillian

W1 - Lower 2: Legs & Abs

This was great! I’m glad I pushed myself to do this today :)

Alisha

W2 -  Lower 1:  Glutes  & Hamstrings

Bethany

Yazmin

W2 - Upper Body 1

Noelle

Wow!! I felt that!! Praise God I’ve been consistent because I know He led me to this workout program! First one I’ve been consistent in! 😎🙌🏽 And it cost less than a gym!!

So good…. I think I’ll still be feeling this in a few days 🥵

BRIT

W2 - Upper Body 2 & Abs

After a scary fall and scrapped knees, I’m back!! This was perfect for my recovery by the way. I was sore from my hamstrings from the fall but this helped me after I took a couple of rest days of course!

Lindsey

Drea

W2 - Lower 2: Legs

W3 - Lower 1: Glutes & Hamstrings

Been looking forward to this one ALL WEEK!!! Perfect way to destress after a long workday, and my arms feel like JELLY!!!

Carney 🦦

Got it done!! That was good! I feel strong!

W3 - Upper Body 1

Almost didn’t workout but got my booty up and did! ☺️🙏🏽🏋🏽‍♀️

W4 - Lower 1: Glutes & Hamstrings

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