Name: Playbook - Brittany Lupton - W4 - Lower 1: Glutes & Hamstrings
Uploaded: 2025-04-30T13:32:22.021Z
Duration: 45 min
Description: W4 - Lower 1: Glutes & Hamstrings

Shae

Diana

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

Anna

Hailey

this was a really good workout, have to work on my split squats as I do not have a bench but was still 🔥

Shantel

W1 - Lower 1: Glutes & Hamstrings

It was amazing, Had to modify some workouts, due to a wrist injury , like push ups! but overall my arms are on 🔥

Ally

I had a question about the rests. I'm not sure how to word it but if a movement has three sets in it, do you take the 45 second rest in between each set? For example, if I'm doing tricep dips and there are three sets of 12 am I taking a 45 second break in between each set of 12? Or am I taking a 45 second break after I complete all three sets of 12?

Karlene

W1 - Upper Body 1

Wao such a good workout for getting my stride back! Thank you!

Alicia

Amy Kulac

Thank you for that. Every time I do these workouts I get more and more confident.

Mikaela Secore

W1 - Upper Body 2

The abs workout was the icing on the cake 🥵

Legs are shaking! Great ab burner at the end 🔥

Emily

W1 - Lower 2: Legs & Abs

Banoo

Zella

Michelle Giller 

W2 -  Lower 1:  Glutes  & Hamstrings

W2 - Upper Body 1

Lila

Mariah

W2 - Upper Body 2 & Abs

was a good workout, was dying the whole time because I am sick 🤒

W2 - Lower 2: Legs

Ivette

Hallie Saunders

Here I was thinking I’d crush this workout, but this workout crushed me 😂

Brianna

W3 - Lower 1: Glutes & Hamstrings

Rainbow2!

W3 - Upper Body 1

Wish there were examples on how to do exercises for those of us who don’t own benches.

Carley

Alexah Naccarato

W3 - Upper Body 2

The squat complex at the end 😮‍💨🤌🏼

Claire

Veronika

W3 - Lower 2: Legs

feels good to be increasing my weight selection

Love the at home options, still so effective and structured which is exactly what I need

W4 - Upper Body 1

Double workout today and now some cardio and core. Happy Sunday!

Wk 4 - Upper Body 2

Great last workout for the at home program! Quads were burning 🔥 Can’t wait to start a new program next week!

Cassie

Lucy

I completed the program! 💪🏻

However, I felt like this workout got progressively harder 😂

W4 - Lower 1: Glutes & Hamstrings

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