Name: Playbook - Brittany Lupton - W4 - Lower 1: Glutes & Hamstrings
Uploaded: 2024-04-01T16:30:56.572Z
Duration: 45 min
Description: W4 - Lower 1: Glutes & Hamstrings

Tip : make sure you have enough energy or you'll end up like me.... dying on the floor and seeing stars 🤣

Amélie

Loved this one it burned so much 😂❤️

kascha

Amazing and tough workout! My legs are shaking!!!

Michelle

Miranda

Audra

Antonia

Katherine

Lili Crosby

Julia

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

Karina Ortega

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

Brittany Marie

At Home Program Coming Soon !!

Diana

Such a great at home leg day! My legs are on fire!

Kailey

W1 - Lower 1: Glutes & Hamstrings

Perfect at home workout! So glad there are these options!

Dezirae

Leah

Ashley

W1 - Upper Body 1

Kayla

It was good! I couldn’t do everything because I am pregnant with a big ole belly but I replace the Superman’s with something else.

W4 - Lower 1: Glutes & Hamstrings

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