Name: Playbook - Claire Thomas - W1/D5 Glutes & Biceps
Uploaded: 2024-02-02T19:19:08.886Z
Duration: 45 min
Description: W1/D5 Glutes & Biceps

Loved this workout! I was very tired this morning so it was a little rough but it was amazing

Megan

Deo Miranda

Carrie Collette

Loving this program so far 😃🔥Already seeing gains!!!💪🏻

Christine

Felt good on a Saturday morning! Glad I pushed myself to do it.

Rebekah

Good Variety👍 the Smith machine, curtsies, and thrusters were new machine movements for me!

Doug Coppess

Chloe Linscott

Tilde Rodsten

Michael

Heidi

Brittany

Erika

My arms are dead 😅 steps will be killer tomorrow! Love this 🦾🦾🦾

Eloise

Nikki

Aimi

Led by a 10 min stair master! Also mixed in some leg press🥵

Chelsy Pena

Yeraldi

Krista

Tammy

Phoenix

Ashley

Lindy Horne

Kimberly

Aimee

Leslie Lee

Rachel Ellis

Sydney

Love the glute bicep split. Something different keeps things spicy!

Lori Long

Brette

Erica

Love this work I can feel the pump in my arms

Justin

Amanda Dunn

Samantha Gonzalez

Alex

Amanda

Lene

Amber Roumiguiere

Matthew

Lesia

Tiffiny Duke

Megan Weis

Nicole

Another great workout in the books. Now to do my 25 pull-ups.

Erin

Tessa

Nina

Day 5 - Glutes & Biceps

Warm up: Before you begin, I recommend completing the Gym Full Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

*10 each side 
*MODIFICATION: bodyweight walking lunges or reverse lunges

- Begin with kettlebells held at your sides
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

DB or KB walking lunges

*10 each side 

- Begin with dumbbells in each hand and feet split, weight in your front leg
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB or KB b-stance RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

DB or KB goblet squat

Circuit 1

*MODIFICATION: No knee drive or use DBs

- Starting with the bar across your upper back
- Step one foot back, crossing behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward , driving your knee forward and up
- Complete desired reps then repeat on the opposite side

Smith machine curtsy lunge w/ knee drive

*MODIFICATION - DB or Barbell hip thrusts 

- Start in the kneeling position, knees just outside shoulders and the bar across your upper back
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward

Smith machine kneeling thrusts

*MODIFICATION: use an assisted pull up machine or a band

- Grab the bar with your palms facing you
- Pull your torso up until your chin is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin ups

- Begin with a dumbbell in each hands, palms out
- Curl the dumbbells toward your shoulders engaging your biceps
- Slowly lower down until arms are extended

DB bicep curls

*10 each side 

- Alternately curl each dumbbell up and across your body toward the opposite shoulder
- Engage your biceps throughout the movement

DB alt. cross body curls

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB hammer curls

Circuit 2

- Complete 7 bottom half curls
- Complete 7 to half curls
- Complete 7 full range curls

Ez-bar 21’s

W1/D5 Glutes & Biceps

Sierra

I’m so excited to start! I can’t wait! It’s been a goal of mine to put on a little more muscle and tone up a bit. Again, can’t wait to get started!

Parker

Intro to the Gym Body Plan

Didn’t do the last set of pull-ups- ran out of time and my arms are jellyyyy

Chaya Perlman

Woohooo! Felt great! Ready for the next! 
Thank you! ❤️

Kendra Carson

Kaitlin

W1/D1 Back & Shoulders

It was efficient and worked many muscle groups!

Gabby

Tere

Melloney

W1/D2 Legs & Core

🔥🔥🔥. Arms and jello and I love it!!!

Katy

Wow. In the best way possible. Hoping the DOMs is less intense with this day. After the back/shoulders I had a hard time for almost 3 days 😳😅❤️‍🔥

Jane

W1/D3 Chest & Triceps

Aundra

25 min run! ☀️ First time being able to run more than 10 min without stopping!!

W1/D5 Glutes & Biceps

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