Name: Playbook - Brittany Lupton - W4D1: GLUTES
Uploaded: 2024-04-01T16:30:56.602Z
Duration: 45 min
Description: W4D1: GLUTES

Annette Pineiro

Hannah

Feeling a little under motivated today but still came in and feel good about todays workout. Happy Saturday!

Shae

Hannah Brumley

Liana

Alexandria

Zayda

I don’t think I’ll be able to walk tomorrow 😂😭

Jade

JoHannah

Melissa

Feeling amazing Britt, LOVE your workouts

Emilka

Madi Beckman

Shelby Tupe

Megan

Olivia

Shainna

The way the curls at the end destroyed my hamis 🫠🥵

Haley

Christine

Brooke

the way this targeted my glutes quads and hams so perfectly 😍

Julia

Payton

I’ve been struggling the last few days but I made it through!!

Maegan

Sierra

Great pump! My legs are demolished 🥵🔥

Ashley

Sophie

Kate

Loved this workout, my glutes are feeling the burn! ☺️

Sydney

Sarah Booth

Jordan

Hamilton

I seriously look forward to these leg days!! 🍑💪🏼 Love this program!

Lisa

I underestimated this workout 🥵 favorite one so far!

Makenzi

Kimberly

Katie

Kristen

Heather

Lauren

Erin Cecil

Paige N

Victoria

Morgan

Oof what a great way to start the week! Happy Monday!🍑💙🤍

Taylor

Mariah Kelley

3x10 Barbell Pause Squats
3x12 Barbell Hip Thrusts
3x10 Dumbbell RDL
3x10 Deficit Reverse Lunges
3x15 Leg Extensions
3x15 Hamstring Curls

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat, keep core engaged

Pause Squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip thrusts

- Start with two dumbbells in your hands
- 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

Dumbbell Romanian Deadlifts

- Stand on an elevated surface 
- Step one foot off the surface into a back lunge 
- Drive the front heel into the platform (weight) as you step the back foot back to your starting position 
- Keep your spine long and core engaged throughout

Deficit Reverse Lunge

- Sit on machine and place your toes under padded extension 
- Lengthen your legs fully as you squeeze into your quads 
- Move in a slow and controlled manner

Leg Extensions

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

Hamstring Curls

W4D1: GLUTES

I’ve been getting this lift with you for 4 years now and I am so excited to continue the journey with this one! Love you Britt!!

Kimi

Emily

New Program SHRED!

Cassea

68 days till my wedding.. this is exactly what needed

Dana Niemisto

Sooooo good! Pushes you to go hard but is still attainable 💪🩷

W1D1: GLUTES

Kylie

Keoka

W1D2: UPPER

Laurie

Madelin

Ciara

W1D3: HIIT CARDIO + CORE

For those of us who don’t have a band yet, could you give us alternative workouts?

Brad

kaitlyn 

W1D4: FULL LOWER + GLUTES BURNOUT

I liked this one!! Great shoulder and tri burner, and also efficient!!

Gigi

W1D5: UPPER

THE BURNNM 🔥🔥🔥🔥👏🏻👏🏻👏🏻

Sarah Mac

W2D1: GLUTES

I’ve always been nervous to try assisted pull-ups but this gave me the perfect reason to push myself to try them! They are so much fun! Thanks, Britt!

Ricardo

W2D2: UPPER

Why am I starting to like cardio & core? 🌚 LOL

Sprint intervals have become my favorite thing for someone who has not done much cardio work recently. Love this thanks Britt ❤️

W2D3: HIIT CARDIO + CORE

I’m gonna feel this tomorrow for sure 🤪

Brittany Adams

Lexi

W2D4: FULL LOWER + GLUTES BURNOUT

I liked this one!! I felt I could go heavier with less reps!

It was my first time trying cable lateral raises and I literally couldn’t do one 😭 so I had to switch it to something else but everything else was so fun to do!!! 🔥

I loved the pushups at the end! Definitely need to integrate these into my workouts more!

W2D5: UPPER

Brutal!  But SO good!  Definitely would do this one again!!

W3D1: GLUTES

Michele

Negatives were hard!!  Good bicep workout :)

Those negatives at the end! 😅 definitely killed my arms and back off! 😆 loved it, thanks Britt!

Kaitlyn

W3D2: UPPER

It was rough, definitely felt the burn in core. Lol.

OMG!!! This one feels so good!!! The burn is real!!!

W3D3: HIIT CARDIO + CORE

W3D4: FULL LOWER BODY + GLUTES BURNOUT

W3D5: UPPER

W4D2: UPPER

Cardio was amazing! 🤩 definitely feeling sweaty! 😅 - the ab finisher was a perfect way to end my workout!

My favorite work out of yours! Fire! 🔥

Annmarie

W4D3: HIIT CARDIO + CORE

Kicked my booty, I love glute days 🙌🏼

Leah

Aundrea

Maria

W4D4:  FULL LOWER BODY + GLUTES

Makayla Sides

Karley

This is my first time ever finishing a challenge! Wow. Proud of myself but really Brittany made this challenge so awesome and easy to follow. ❤️‍🔥 Now I gotta decide which one to do next.

W4D1: GLUTES

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