Name: Playbook - Claire Thomas - W2/D5 Glutes & Biceps
Uploaded: 2024-02-02T19:19:09.037Z
Duration: 45 min
Description: W2/D5 Glutes & Biceps

Aundra

Hard but doable. Could only do 10 assisted chin ups for now.

Melissa

Christine

Eloise

Jenna

I often forget about the 🍑 burn at the beginning due to my arms being crushed at the end... I'll wake up tomorrow sore and confused 🤣

Chelsy Pena

Summar

Going from flutes to biceps really reminds me how much stronger my legs are

Aimee

Krista

Claire

Tammy

Leslie Lee

Angela Tabor

Leticia

Sydney

The step ups! Yikes that was mentally harder than I expected

Kari

Katrina

Linda

Loving this program, love the burn, love the fatigue, love the variety

Sheree

Amanda

Samantha Gonzalez

Kaitlyn

Oh my glutes!!! Every time I stopped I did a wall walk… Trying to get better at those

Nicole

Tessa

Glutes were on fire and then biceps were on fire! 🔥 
Loved this one!!

Lori

Forgot my butt hurt by the time the arms were done! 🤣

Morgan

Melanie

Taylor

Kelly

Davina

Soooo I ran out of juice after hip thrusts 😅 this was NOT a successful or productive workout at all, but I’m glad I did a little bit of movement

Sarah

Raquel

Karla

Soooo good!! Definitely pushed my limits!

Saegan

Rachel

A good tough lift, omg the 20 each leg step up🥵🥵🥵 but now time for cardio!

Minu

I regret avoiding those barbell hip thrusters all this time, those were hard!

Great workout. I love the variety this workout came with 👍

Jordan

Live

Ally

Did this and the 9/11 challenge (110 floors on stairclimber)… I’m whooped! But yay for getting it done. 🙌🏻

Brandi

Leona

Jessica

Meghan

Ebony

Week 2, 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

- 1 squat + 1 RDL = 1 rep. Break into as few sets as possible. Rest as needed until all reps are completed.
- Stand in a wide toed out stance 
- Hold the between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension
- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

KB sumo squat + RDL

*MODIFICATION: Use a DB or weight plate instead of a barbell 

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Drive through your heels lifting your hips up
- Pause at the top squeezing your glutes
- Lower back down with control

Barbell hip thrusts

*20 each side 
*MODIFICATION: remove the DBs

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the bench and push through your heel to stand up
- Step down and repeat with the other leg

DB step ups - bench or box

*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

*12 each side 

- Curl the cable handle up toward your shoulder engaging your bicep
- Lower with control back down to starting position
- Complete desired reps then repeat on the opposite side

Single arm cable curl

- With your chest supported on a 45 degree bench 
- Hold the dumbbells with palms facing the center of your body
- Curl the dumbbells toward your shoulders, keeping your elbows pointed to the floor
- Pause at the top then lower under control

DB spider hammer curls

- Seated at an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Incline bench DB curls

Superset

W2/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

Can’t wait to see what this program can do for me!! I already love it!

Angela

Hannah 

Loved it. The supersets were perfect together!

Jamie

W1/D1 Back & Shoulders

Good to be back been build my new garage gym so have been working on that building insulating painting but not working out for about a week and a half! 💪🏻 🌶️ almost there on my new space🩷

Erica Brewer

The split squat lunges into step ups was more challenging than I was expecting but such a good burn!

Sabrina

It was efficient and worked many muscle groups!

Gabby

W1/D2 Legs & Core

Great🤟🏼🤟🏼🤟🏼 I just couldn’t do an exercise because the machine was occupied every time and I didn’t know an alternative.

Tere

Deo Miranda

W1/D3 Chest & Triceps

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

Did the cable hiit workout and oh man.. I am going to be sore!!!

Brittany

W1/D4 Full Body HIIT

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

W2/D5 Glutes & Biceps

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