Grace VerHage

Sydney

Katlin 

teagan

Delaney

I’m in love with the summer workouts!! always feel amazing afterwards!!

I haven’t felt that strong and accomplished in a LONG time. It feels good to fuel my body and be able to CRUSH your workouts🥹🤍

camryn

Rachel

Marion

Jordyn

Literally kicked my husband and I’s butts

Elaine

Liza

Welcome to your Glutes & Hammies day!!! What a fire one this was😍❤️‍🔥 go crush it!!

- 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

- 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

*** video was sped up for cross-content posting! I do go slower than this, and it should not be done this fast!

Barbell hip thrusts

- 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 dumbbell toward the floor
- Lift back up engaging your glutes

***go heavy with this dumbbell!
**10 per side

Dumbbell single leg RDL

- Holding the dumbbells at your sides OR on your shoulders!
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- alternate sides OR complete the desired reps then repeat on the opposite side

Dumbbell curtsy lunge

Superset 1

- Stand in a wide toed out stance with a dumbbell on the floor in front of you
-grab the dumbbell and lift up
-come back down and let the dumbbell rest on the floor as you explode into a squat jump! 
-that is 1 rep

Dumbbell sumo deadlift to squat jump

- Hold a weight hanging down in front of you OR  at your chest
- Hunch your back (this helps put the weight in your glutes as you lift up!) 
-Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

Superset 2

- Push through your heel raising your hips
- Keep your opposite leg lifted 
- Engage your glutes at the top 
- Lower back to starting position
-12 per side

Weighted single leg glute bridge

-rack heavyweight on your hips
-make sure you engage your core, tuck your glutes, and don’t arch your back!
-left up into a glute bridge, and while engaging your glutes, pulse slightly up-and-down

Glute bridge pulse

-start in a table top position, on your hands & toes with knees bent
-back should be completely level & flat
-Jump from that position into a sumo squat and pulse before jumping back to table top!

Table to to squat combo

Triset finisher

W5/D1 Glutes & hamstrings❤️‍🔥

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?

Ella

Madison

Juliet

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

Liv Daniels

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!

Amber

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?

W1/D6 Full body- shoulder & quad focused!

Moniquee

opted for a walk outside today 🤩🤩🤩

Brooke

We love a rest day🥰 cuddling with my boyfriend

Marie

W1/D7: REST

Carly

W2/D1 Glutes & Hamstrings🔥

loveeedd this upper body workout & I struggle to enjoy upper body hahahaha

Wish I had a skierg & also wish I could do a handstand 🤣🤭

W2/D2 Upper Body (Back & Bi’s focused)

Loving the full body days vs upper/body specific only. Great way to feel like you really got a workout in every day.

Annabelle

W2/D3 Full body- quads, chest & shoulders focused!

Scarlet

W2/D4 45 min walk

THAT was a fantastic workout. Loved (sorta) it!

Kylie

W2/D5 Booty Day🍑

Maybe switch up the core routines throughout the weeks instead of the same three! Everything else is great :)

Alex Guzzardo

So sweaty!!! I know I said yesterday was my new favorite but this one is!

W2/D6 Full Body🔥🔥

W2/D7: REST

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

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

W3/D1 Glutes & Hammies❤️‍🔥

Dani

W3/D2 Back & Abs

Those box steps to reverse lunges make it really hard to up the weights week-to-week.Lol! But I did it!

LOVED the circuit but only had 45 min to workout today :(

W3/D3 Full Body 🔥

had a nice walk outside!! it felt so good to get out and enjoy the beautiful weather!

W3/D4 45 min walk

I loved the length!! Not too long but still a great and strong sweat

W3/D5 Booty 🥵🔥

W3/D6 Full Body : push day focused!

W3/D7: REST

loveeee a good monday morn booty burner 🔥🔥

Cursing in your head kind of workout 🤣🤣🤣 so good

Virginia

W4/D1 Glutes & Hammies!

W4/D2 Back, Bi’s & Abs🔥

Somi

Montana Hambrice

W4/D3 Full Body

W4/D4 45 min walk

W4/D5 Booty & Hamstrings ❤️‍🔥

W4/D6 Week 5 Day 5: Total Body

W4/D7: REST

W5/D2 Back & Biceps ❤️‍🔥

W5/D3 Full body shoulders & quads focused!!

W5/D4 45 min walk

W5/D5 Glutes & Hammies Day

Jillian

W5/D6 Full Body on FIYA🔥

W5/D7: REST

saige

W6/D1 Glutes!!!❤️‍🔥

Austyn

W6/D2 Back & Bis

Arms are dead after that finishing circuit.

I ALWAYS seem to come back to this one. Felt so strong 🤍

W6/D3 Full body

W6/D4 45 min walk

Amanda

W6/D5 Booty & Hamstrings

RINA RIES

W6/D6 Full body🔥

W6/D7: REST

Hedvig

Eden

W7/D1 Glutes & hamstrings

the jog at the end gets me everytime 🫠

W7/D2 Back & Bi’s💪🏽

Holy moly....will I be feeling all of that the rest of the day.

W7/D3 Full Body🔥

W7/D4 45 min walk

I'm going to be walking w a limp after all that.

W7/D5 Lower Body (Glutes Focused)

Was happy this was only, technically, 16 sets... but that last circuit takes real dedication by the time you get to it. Lol!

W5/D1 Glutes & hamstrings❤️‍🔥

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