Name: Playbook - Claire Thomas - W3/D5 Glutes & Biceps
Uploaded: 2024-02-02T19:19:09.208Z
Duration: 45 min
Description: W3/D5 Glutes & Biceps

Tammy

Christine

Porche

Paige

Chloe Linscott

Doug Coppess

Erica Brewer

Erica Pacholewski

Chelsy Pena

Angela Tabor

Linda

Did 100 slant board squats as my finisher…omg!! 🥵🔥

Leslie Lee

Leticia

Samantha Gonzalez

I couldn’t do this workout because I forgot the gym closes really early on Saturday.😭
That being said, I had to modify everything to just use dumbbells. Not what I wanted, but it is still something. So, I didn’t actually complete this workout, but I had to mark it done so I don’t get confused. 😕

Sydney

I would have much rather done RDLs because I could barely feel the movement in my glutes and more in my lower back. Other than that, amazing!!

Shannon

Good lord. After the core challenge I am so done ✅

Amanda

Wish there were more glute based work outs to really dedicate to just glutes

Gabby

Did this with the core challenge! Arms and booty are shaking but feel amazing! 💪😊❤️

Sarah

Claire

Erin

Magda

Struggled figuring out good weight for these but got it figured out. 🙌🏻🔥

Lori

Wendy

Laurie Ankeny

Victoria

Leona

Raquel

Cecelia

This was an awesome workout!! Love how well the biceps were incorporated with the glute work. I usually hate leg day but the biceps made it better!

Sarah Meier

Amazing! Program is challenging me in a way that I really needed

Samantha

Saegan

Great workout! Wish there was more glutes!

Patrycja Nanooch 

Katlyn Bowens

Katie

Jodi

Ally

Jordan

Kathy Bement

Live

Never miss a Monday… unless I’m galavanting across the world, then maybe.

Rachel

Kristin Warner

Shane

Brandi

Lisa

Jessica

Week 3, 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

Alternate back & forth between chin ups & squats until you complete all reps. You can break the reps up however you’d like. Try to complete this as fast as possible.

*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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Superset 1

*10 each side 

- Standing upright, kick your leg back and up engaging your glute
- Complete desired reps then repeat on the opposite side

Cable reverse leg lift

*10 each side 

- Hinge forward and hold the cable machine for support
- Kick your bent leg back and up engaging your glute
- Lowering with control
- Complete desired reps then repeat on the opposite side

Cable donkey kick

Superset 2

*12 each side 

- With your back to the cable machine
- Curl the handles up toward your shoulder engaging your bicep
- Lower with control
- Complete desired reps then repeat on the opposite side

Single arm cable curls - reverse facing

*10 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 curls

Superset 3

- Hold the rope attachment at the hips
- With your feet in a wide toed out stance
- Sit your hips back and down to lower
- Drive through your heels to stand back up

Rope cable sumo squats

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curls

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Rope cable glute pull throughs

Circuit

W3/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

Eloise

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!

Tere

Melloney

W1/D2 Legs & Core

Deo Miranda

🔥🔥🔥. 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!!

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

W3/D5 Glutes & Biceps

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