A++ Felt every lower body muscle get hit today.

Amber

Grace VerHage

Getting stronger and stronger very day because of you and these workouts 🥺🤍

camryn

Had to decrease some 12 reps to 10 for time but such a great burn! My back hurts when I do single leg hip thrusts. Any advice?

Liv Daniels

Brooke

Sydney

Going to be sore but worth it! HGW To work now 💪🏽💪🏽

Jillian

Jaylin Van Dyken

so sweaty, absolutely loved this workout!!!

saige

Allie

Hadley

Marion

Sierra

Delaney

Jordyn

Sondra

Gabrielle

Couldn’t feel my butt cheeks by the second super set. LOVED the ab burn at the end too

Katlin 

Welcome to your glutes and hamstrings work out!! Today’s workout will include a few single exercises and if you supersets!

For the single exercises at the beginning, you will do four sets of however many reps are listed for the exercise!

For the supersets you will start with the first exercise and do ____ reps, then go onto the second exercise and do ____ reps, then start set number two from the top!

-do a barbell sumo squat but pulse at the bottom before returning to the top!

Sumo pulse squats

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

12 per side!

Dumbbell single leg RDL

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- use a KB or heavy DB! I’m using 35lbs!
- Place your upper back on the box / bench
- Push through your heel raising your hips 
- Engage your glutes at the top

12 per side

Weighted single leg hip trusts

Superset 1

- With a kettlebell in front of you in both hands 
- Perform jump squats, tapping your glutes on a box or level surface behind you!

KB jump squats

- Hold a weight at your chest or in your hands 
- round your back, and tuck your glutes
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

Superset 2

- Holding a single kettlebell at your side perform a Bulgarian split squat 

* Work both sides

KB single arm Bulgarian split squat

-elevate your feet onto a higher surface (some thing that is about level with your knee caps if you’re standing up)
-make sure you keep your core engaged, and don’t arch your back! Use your hamstrings and glutes to lift yourself off the floor and squeeze your glutes tight at the top!

Elevated glute bridge

Superset 3

- Keeping your core tight
- Raise your knees one at a time & across the body
- Avoid swinging by taking your glutes and engaging your abs!

10 per leg

Hanging knee ups

- Begin in a push up position with a heavy medicine ball or a dumbbell placed on one side of your body
- With the opposite hand pull the dumbbell / ball through to the other side

10 per arm!

plank pass through

Abs finisher

W3/D1 Glutes & Hammies❤️‍🔥

so excited to redo this to prep for summer 2024! i remember loving it the first time and how much my body loved it to 🫶🏻

Leslie

brittney

Meredith McKnight

INTRO VIDEO

YOURE THE CUTEST. This two month program was soooo beneficial in so many ways. thanks bryn i can’t wait till july 1st !

WHATS NEXT?

Madison

Juliet

doing this program over and i’m dripping sweat

Annabelle

W1/D1 Glutes & Hamstrings🍑

Kaylee

i really wish there was an idea or a range of what poundage weights we should start out with/use

shae

W1/D2 Back & Bi’s💪🏽

Emily

THIS IS EXACTLY WHAT I'VE BEEN LOOKING FOR! Needed liftd with added heart rate/cardio boosts. Doing a cut and I'm excited to utilize this program alongside it. Excited for the results!

W1/D3 Full Body🔥🤩

So grateful for this active recovery!!! I am so sore!

Selma

W1/D4 45 min walk

The circuits at the end of these workouts are *chef's kiss*!

W1/D5 Glutes 🍑😍

Shorter it doesn’t lasts 69 mins is way longer

Susana

A couple questions- when I do lunges is it a total of 24 on each side (L-R-L-R) or is it 48 on each side (LR-LR-LR-LR) for the four sets? Also how do I keep my hands from slipping during hanging crunches?

W3/D1 Glutes & Hammies❤️‍🔥

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