Name: Playbook - Brittany Lupton - juicy GLUTES
Uploaded: 2023-12-14T01:33:10.302Z
Duration: 50 min
Description: juicy GLUTES

Dana Niemisto

- 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

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

db step ups

perform both exercises back to back, without rest, until all sets x reps are complete!

deficit reverse lunges | 4x6-8
pulse squats | 4x5

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

deficit reverse lunges

- Plant feet firmly on the floor slightly wider than shoulder-length apart, toes forward
- Bend at the knees and keep a proud chest as you sit back into your glutes
- Lower your glutes until you reach a sitting position
- Drive back up a few inches, then sit back down again (this is one pulse)
- Push back up through your feet to the starting position
- Repeat

pulse squat

superset:

Perform 8 sumo squats, w/ added pulses for burnout at the end of each set (aim for 5 pulses!)

- 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

sumo squats burnout w/ pulses

- Before using a back extension machine, adjust the pad so that it’s just below your hip bone (this will allow you to get the full range of motion with each move)
- Place your thighs on the pad, bend your knees slightly and secure your feet, keeping them in line with your knees.
- Extend your arms toward the floor or hold a plate for weighted option
- Exhale and move up until your shoulders, spine, and hips are in line (engage your core and gently slide your shoulders back)
- Inhale and bend down from your waist, towards the floor.
- Complete the desired number of reps and sets.

back extensions

juicy GLUTES

Legendary LEG DAY

Debbie

easy breezy BACK & BICEPS WORKOUT

Upper body and lower body done. 300 abs done. Happy Saturday!

Shae

GLUTE & HAMSTRINGS WORKOUT

UPPPER BODY PUSH + ABS

Stine

kaitlyn 

Just hit 150 on squat! Working back to 200 after my injury. Let’s get it!!

FULL LEG DAY

Abs are on fire 🔥 and upper body is feeling so good!

BACK & BICEPS

GLUTES WORKOUT

Kay Fluharty

UPPER BODY PUSH DAY

Best leg day in a while. Glutes are PUMPED. 😎

LEG & GLUTE WORKOUT

Celina

BACK WORKOUT

LOWER BODY WORKOUT

You are the best coach 2024 ❤️❤️❤️❤️

Waldo

UPPER BODY WORKOUT

GLUTES & HAMS

Alexandria

Get ready to SWEAT! Intense high energy workout 💪🏻

Cassie

FULL BODY BURN (DB only)

BACK, BICEPS & BRAIDS

Amazing workout 
(I dislike cardio) but this one was 🔥

Thank you Britt for this workout. I did so much running today! And actually kept up with the actual workout! I’m so proud of me. I’ve never ran .25 miles without stopping before and I’m very proud of me. Then did 8 rounds of 1 min sprints! And then the rest of the workout shown, I’m so proud, and I’m not even like worn out really. Like I’m breathing heavy but like not like out of breath! I’m so proud , I also did pt and yoga at the end!

CARDIO + CORE

Erin

quad focussed leg day

Erika

chest, triceps & shouldaaasss

Madison

Quads & Abs

FULL leg & glutes day

Marissa

Brutal but sooo good! Spider curls are no joke!

Back and Biceps

Astrid

Karina Ortega

Kathy Hemstreet

Cardio & Core

🔥 Siento que mañana no voy a poder caminar 😅🔥🔥🔥🔥

Tayla Friday

Short and sweet. OUCH!!! Mybquads are screaming at me💪🦵

Annette Pineiro

Leg Workout - quad focused

Angela

Sammie

Quad Focused Leg Workout

My triceps are literally about to blow up 😅 such a good workout! I added in some lateral raises to finish off the workout.

Sabrina

Amazing! Thanks Brit! My arms were shaking!!!

Good one to just get back into the gym after being sick for the last week. Felt good to get back in the gym and work

Anna

Chest, Triceps & Shoulders

BRIT

Mandy

First time using your app! Great workouts and very easy to follow! Thank you.

Tammy

Quick chest & triceps workout

Kate

Morgan

Raynia

Hams and Yams day!

Stef

JoHannah

Megan

Back and biceps

Stacy Butler

Really pushed myself today! Shoulders are feeling it

Jillian

my shoulders are so dead 💀 how good 😍

Olympia

Annie

Quads & Glutes

Eryn Mccracken

Back & Biceps

KILLER 🔥 enjoying adding this into my workout plan

Allison

Quad Focused Leg Day

Emily

Back & Biceps | PULL

Joslyn

Arms

Dumbbell Only Leg Day

Quick workout but great upper body workout!!!

Heather

The Perfect Push Day

Glute & Leg Day

It was perfect for when I wanted to do full body but didn’t have much time.  I was so sweaty by the end!!

juicy GLUTES

Community

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