Name: Playbook - Brynley Joyner - Week 3 day 2: Glutes & Hammies
Uploaded: 2024-03-01T12:58:25.441Z
Duration: 70 min
Description: Week 3 day 2: Glutes & Hammies

Brooke

Abigail

Chereline

Meagan Aguilar

Melissa

Sydney

So sweaty🥵 loved this! Really challenging!

Maya

the Bulgarian lunge to RDL set KILLED, but in a good way 🤩 it’s my new favorite move!

Jaclyn

Legs Shaking more from this workout than any guy has made me feel 🙃

Destiny Boring

Marie

Piper

Leah

Anonymous

Holy wow. First day back in the gym in a while. I think it’s safe to say this is a damn good one.

Gabrielle

Ashlynne

Aubrey

LOVED this workout. Glutes are on fire🔥🔥

Jansyn

Abby Kelsch

Lauren

Scarlet

Hannah

🥵 it was def a challenging workout, love the burn ! 🔥

Lilian

Christa

Tasia

Julie

Madi

Sydney levenfeld

GET READY! This ones tough! Go with a weight that challenges you but you’re able to keep correct form with!

- Start with feet wide and toes out
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back, push through your heels to lift & then set back down

Sumo deadlifts (from extension)

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- use 2 plates for the elevation 
-Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

*modification: use a heavy dumbbell

Elevated barbell glute bridge

- Start a few inches away from the bench with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

-drive through your heel & engage your glute on the leg stepping up! 

-10 per leg, 20 total

DB bench step ups

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up 
- Lower the dumbbells forward to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Complete desired reps then repeat on the opposite side

Dumbbel bulgarian split squat to RDL

Hold one heavy dumbbell in front

Sit back onto bench then explode into a jump & come slowly back down to seated position

Goblet squat jumps

-keep the same position as the heel elevated glute bridge but stay elevated without coming down and just pulse slightly!

Elevated Glute bridge pulse

Stair Master Walk

Week 3 day 2: Glutes & Hammies

New to the whole journaling and affirmation thing but it’s day 3 of it and I️ gotta say I’m not as bleh to start my day!

MEAGAN

Even though this was only the first step, this beginning approach is way different and more motivating to follow through with than other programs I’ve tried in the past!

veronica

Week 1 Affirmation & Journal Prompt

Adison

Best full body complete workout to do to get back in the game 💅🏾💪🏾

Lisa

Elaine

Week 1 day 1: Total Body

Gisele Rigo

Ingrid

Kicked my butt, but felt good after eating all the Christmas food yesterday.

Nikki Cook

Week 1 day 2: Glutes & Hammies Day

Week 1 day 3: Shoulders, chest & tri’s (push day)

Hiii I’m so stoked to start the gym program finally!!! I live in Canada and they just re opened the gyms🥳🥳🥳🥳🥳

Taya

Week 1 Day 4: REST

Clara

I absolutely loved my first workout. Perfectly balanced. I love that I can track. I love how little thinking I have to do because the app does it for me…leaves me more mental space for the workout.

Week 3 day 2: Glutes & Hammies

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