Name: Playbook - Brynley Joyner - Glutes & Hammies Day / 60 min.
Uploaded: 2024-03-01T12:58:25.196Z
Duration: 60 min
Description: Glutes & Hammies Day / 60 min.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Start with both feet on a plate and weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and pulse once
-stand back up to starting positon
- do all reps on 1 side & then Repeat on opposite side

Deficit barbell reverse lunges pulse

- 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

Hip thrust hold

- Push your hips as you come down
- Reach parallel or slightly tap the ball with a pulse and explode up

Jump squats

Toe tap crunches

- Keeping your core tight
- Raise one knee up with a crunch, then the other!
- Avoid swinging
-10 per leg, 20 total

Hanging alternating knee ups

Glutes & Hammies Day / 60 min.

Kailyn

This workout was incredible!! Crawled out of the gym!

Kylie Ingram

Lower Body (Quad Focused) 60 min.

Paula

I look like a dying tomato but on the inside feel like a million bucks! Amazing workout!!!

Amanda Stedt

Full body / 50 min.

I’m confused how to get a workoutprogram rather than finding what you have?

Glutes & Hammies Day / 60 min.

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