Name: Playbook - Brittany Lupton - fire GLUTE & LEG workout
Uploaded: 2023-12-14T01:33:10.561Z
Duration: 50 min
Description: fire GLUTE & LEG workout

Nicole

- 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 Rhrusts

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Perform 8 reps each side! 

- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

*Note: Go heavy! Choose a heavy/challenging enough weight, drop to bodyweight for final few reps if you have to!

Dumbbell Bulgarian Split Squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

*Form tip: perform the concentric (inwards phase) curl for 1 second, then slowly perform the eccentric (releasing phase) for 3 seconds

Hamstring Curls

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Hip Abduction Machine

fire GLUTE & LEG workout

kaitlyn 

It was super difficult for me only because I have never done sumo  deadlift before and wasn't sure what weight to use. I ended up going way too heavy and couldn't finish the other workouts, whoops. 😅 I'll know better next time. ❤️

Chelsea

Hams and Yams day!

Harmony

Taylor

Quad Focused Leg Day

Alana

I am dripping in sweat, legs are on fire!

Ashlee

Quads & Glutes

Jillian

Mic'd Up | Glutes + Hamstrings

brutal leg day!!!! i added in a some dumbbell rdl’s instead of front squats (just not confident to try front squats yet and i love rdls 😅) and then some calf raises and WHOOOO lemme tell yall, my legs are feeling juicy!!,

Tawny

Really challenged myself on back squats and hit 190 for 3 reps instead of 4!!

Sammie

Leg Workout - quad focused

When the workout looks chill because it’s only 5 exercises but now you can’t walk 😂😅😍🔥

Sophie

Morgan

Quad Focused Leg Workout

Brittany Adams

Hamilton

Got a nice glute pump from this! Had to use the cables for adductions and abductions since my gym doesn’t have the machine

LEG day

Alicia

Let's LEG DAY

Sarah Mac

Madison

FIRE LEG DAY

Love the simplicity of this one but also killer! First time trying the hack squat 🤪

Lethal Leg & Glute Day

I don’t feel anything working in my lower body when I do rdls. Is there an alternative or can you properly demonstrate?

fire GLUTE & LEG workout

Community

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