Name: Playbook - Brynley Joyner - W6/D6 Glutes & Legs!!🍑
Uploaded: 2024-03-01T12:58:25.997Z
Duration: 55 min
Description: W6/D6 Glutes & Legs!!🍑

Leonie

Anais du Preez

Welcome to your glutes workout, I will be doing super sets today with a triset Finisher at the end!! 

If you do not have a barbell, you can modify to use heavy dumbbells for all of the barbell exercises!

- 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

*** modification: heavy dumbbell hip thrusts!

Barbell hip thrusts

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

Dumbbell RDL

Superset 1

- 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


*** modification: heavy dumbbell deadlifts, or kettle bell dead lift! 
If you have back pain, and do not like performing deadlifts, you could swap these out for back squats!

Sumo deadlift

Good morning to squat

Superset 2

- Raise and lower your upper body engaging your lower back and glutes, holding a weight in your hands & lifting up!

Modification: Supermans on the floor, but engage her glutes to make it a more glue dominant exercise instead it back dominant!

Hyperextensions

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle , and pulse!
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge pulses

Superset 3

Glute bridge pulse

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Glute Circuit

W6/D6 Glutes & Legs!!🍑

Getting back to journaling and taking time for myself in the mornings and this app helps me so much to stay on track and have prompts to make me think❤️‍🔥❤️‍🔥❤️‍🔥

Jaden

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Annabelle

Jami

Gisele Rigo

W1/D1 Full Body

Christina

W1/D2 Legs & glutes

Tori

W1/D3 Upper body PUSH

Kalli

Alejandra

W1/D4 Active rest day

Lori

This workout killed me🤣🫶🏻 Love it!

Paula

W1/D5 Full body

Abigail

I’ve been with a online trainer 1 year and I haven’t felt this burn and sweating this much in all that time🤣 great workout! 👏🏻 loving it!

W6/D6 Glutes & Legs!!🍑

Community

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