Name: Playbook - Brynley Joyner - Week 8 day 2: GLUTES
Uploaded: 2024-03-01T12:58:26.066Z
Duration: 60 min
Description: Week 8 day 2: GLUTES

Sydney

MD Hallman

I just enjoyed so so much this workout, hope my booty will grow grow grow !!

Marion

Pauline

Macayla Redmon

Aubrey

Hannah

Olivia

Gabrielle

Welcome to your full body workout at the gym, this was such a good one!!

The first half of the workout will be focus on lower body; the second half will be focus on upper body and you’ll finish with hanging abs!

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

***these are high rep, lower weight! So I’m using 35lb plates!

Sumo squats

- With a slight bend at the knee come down 
- Keep a neutral spine
- Reach shin height and pull back up

Barbell RDL

- Stand in a staggered stance with a barbell on your shoulders  
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position, using your front leg’s glute muscle to push up!

Complete all reps on one foot then do the other!

Dumbbell split squat

- 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

***high weight lower reps! I’m using 35lb plates

Barbell hip thrusts

- With your arms extended laying on the floor face down , grave a weight
- Raise your upper body (you want to slightly hunch your upper back to put the weight emphasis on your Glutes!)

Floor overhead back extensions

This is a finisher move!

Stand in a sumo squat position 
Let the dumbbell hang down
Send your hips back to engage your Glutes 
Let it be a fast pace movement

Hanging sumo squat (quick)

You’ll do 5 per side 10 total of the single leg crunches! Then right after do 10 of the double leg crunches!

Repeat this 2 more times to make 3 rounds total!

Hanging abs

Week 8 day 2: GLUTES

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

Abigail

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

Piper

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 8 day 2: GLUTES

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