Name: Playbook - Brooke Bohning - W3/D1 Glutes & Hamstrings
Uploaded: 2024-01-31T15:33:58.844Z
Duration: 45 min
Description: W3/D1 Glutes & Hamstrings

Grace

vivi

Definitely need to challenge myself more.  Maybe do more reps or heavier weights. I'm not feeling a burn
The workout was great though!

Rosa-Anne Flores

Emma

Emelyn

Payton

I am still a little weak from being sick, but I done what I could. I got my heart rate up pretty good.

Cheryl

Week 3 is here!! 

It’s time to push yourself a bit harder this week, get out of your comfort zone! You got this 💪

What’s changing for todays workout 👇🏼

1. Increasing the weight on our RDL
2. Using a preloaded barbell for hip thrusts! 
3. Increasing the weight on our sumo squat
4. Adding weight to reverse lunges!

- Support upper back on a bench (or soft box) 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

Pre Loaded Barbell Hip Thrusts

Body Weight Single Leg Hip Thrust

1. Start with your upper to mid back supported on a bench (my tall gals) or a 12inch soft box (my shorter gals)
2. Position one leg out to support you, and the working leg in your typical hip thrust stance
3. Focus on lowering both hips down and bringing them up to focus flexion in the working glute
4. Complete on both sides

B Stance Hip Thrust - BW

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

Dumbbell RDL 2

1. Grab a moderate to heavy dumbbell to hold in between your legs
2. Position yourself in a sumo stance - feet wider than hip width apart and toes pointed outward
3. While holding the dumbbell, lower yourself down by hinging at the hips first and then allowing your knees to bend naturally, bringing the dumbbell to the floor.
4. Maintain a strong core, bring the shoulders back to keep a neutral spine.
5. Never lock out the knees throughout the entire movement to keep constant tension in the muscles.

Dumbbell Sumo Squat

1. Keep your chest up and hold dumbbells at the shoulders or by your sides
2. Step back and bring your knee down until both legs are at 90 degrees
3. Step forward back to the initial position 
4. Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

W3/D1 Glutes & Hamstrings

My legs hurt after this. The rdls were hard!

first time in the gym🥳!!! it was scary😭❤️

Kateřina

Nerea

W1/D1 Glutes & Hamstrings

W1/D2 Chest, Shoulders & Triceps

Gina

Loved it as much as the first time 💜🤎

At first, I was really skeptical to do the assisted pull ups but I found a pull up machine and I felt a lot more comfortable. Overall I loved it!

W1/D3 Back & Biceps

Eeeks… my legs is burning! Enjoyed it!!!

Loved it! My gym didn't have a standing calf raise machine so I had to do it without one but overall the workout was great! I was really shakey doing the lunges after all of the exercises prior but I loved it!

W1/D4 Quads & Calves

I was really shakey so it was amazing. I feel so gooooddd

Still shook my way through the workout but felt like I have improved since the last one!

W2/D1 Glutes & Hamstrings

W2/D2 Chest, Shoulders & Triceps

I’m slowly starting to get it and getting more comfortable in the gym 🙏🏼💕

It was a good work out! I felt the struggle on this one ;)

Did it with my mom! We both loved it. I challenged myself more than usual today so I was definitely feeling it.
I substituted the Smith machine pull up for the assisted pull up machines. I really enjoy doing that one

W2/D3 Back & Biceps

Make sure yall are training to failure. The last two reps should be hard to do :)

Shayna

W2/D4 Lower Body

This workout has me feeling like the Incredible Hulk 💪🏼💪🏼💪🏼😂

W3/D2 Chest, Shoulders & Triceps

ugh my arms hurt I can barely type this 😮‍💨❤️‍🔥

Definitely loved the new addition today! Ready to feel sore tomorrow 🩷

W3/D3 Back & Biceps

W3/D4 Lower Body

Omg everything burns. I couldn’t even finish the lunges 🙁😮‍💨

Did this with my sister! Gorl was sweating up a storm

W4/D1 Glutes & Hamstrings

The new triceps dips were pretty fun! 😮‍💨🥰

Killer. Preworkout gave me the power of 500 men

W4/D2 Chest, Shoulders & Triceps

Feeling like a weakling in the beginning but the preworkout hit me like a ton of bricks mid sesh.
I also loved the new additions to today's workout. Definitely was feeling a burn

W4/D3 Back & Biceps

I was looking forward to this day and now that it’s over I have no idea why 😂 I died a little 😮‍💨❤️‍🔥

W4/D4 Lower Body

Couldn’t finish the lunges, I’m DONE 😮‍💨❤️‍🔥😮‍💨

Forgot to swipe and complete, so I lost what weights I did smh

W5/D1 Glutes & Hamstrings

Idk why benching is so much fun. My arms are shaking 😮‍💨

W5/D2 Chest, Shoulders & Triceps

my arms are shaking so bad. I’m proud that I could increase the weight on lat pill downs ❤️‍🔥 + instead of the second set of assisted pull ups I did negative pull ups and I think that killed me 🤧

Could NOT do the assisted pull-ups for the life of me. I could do the first exercise of assisted pull-ups but the second one that we had to do until failure was a no-go. Couldn't even do one. Very sad. BUT we gon work on it. Periodt.

W5/D3 Back & Biceps

holy shit I finally pushed through with the lunges and increased the weight on squats and calf raises. (Regretted it during, love it for me now 😂❤️‍🔥)

Began to sweat when I did the lunges yessir

W5/D4 Lower Body

The lunges push me over the edge every single time 😮‍💨🥲

W6/D1 Glutes & Hamstrings

The last tricep workout of this series 🥺 can’t believe 6 weeks are over and I’ve gained SO much strength, I’m so proud of

W3/D1 Glutes & Hamstrings

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