Name: Playbook - Claire Thomas - W5/D5 Glutes & Biceps
Uploaded: 2024-04-26T18:27:29.066Z
Duration: 45 min
Description: W5/D5 Glutes & Biceps

Split into 2 days with cardio both days!! 3 miles run

Chelsy Pena

Leticia

Leslie Lee

Shannon

Sydney

I like moving more in soaks of your other workouts. Doing one exercise at a time was a little boring for me

Jamie

Kari

Accidentally did sets of 15 on the last exercise 🤦🏼‍♀️

Bethany

Anna

Cecelia

Aimee

Stefanie Dodson

Whoop whoop!!  This is a burner for sure!!!!

Whole body hurts so good after this week.

Made for a long night between this workout and core challenge but something I desperately needed! Best stress reliever ever.

Rachel

Broke up into two days, glutes and biceps

Kacy

Jessica

Kicked my ass and you’d think I went swimming! So much sweat!

Brandi

Jaye

Lara

Tiffany

20 step ups per side or total? Great workout

Karin

Between this n the core challenge am 💀 but great

Fany

Melanie Strecker

Finished with a 10 min incline walk!🥵 this one killed me

Huge improvement from the first time doing this workout!

Francais

Alexandra

Paige

Claire

So amazing! My favorite day, and combo of muscle groups!

Jena

Lydia

Nikki

Did bands for all pull ups to try to squeeze in more reps per set!

Sarah

Goodness, this was long but good. Feeling my bi’s!

Monique Gillette

I feel stronger this time around! 💪🏻

Suzy Melo

Marni Thompson

Hannah 

I’m sure I’ll be sore tomorrow 😂. Great workout!

Emma

Trista Lynn

Brenna C

Glutes are on fire 🔥 going to have shaky legs tomorrow morning 😆😆

Elaine

Ally

Week 5, 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.

You’ll notice that this workout is very similar to the one you did on this day a few weeks ago. This is intentional, to give you an opportunity to track your progress & push your limits further! Try your best to increase your weights & intensity this time around.

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

- 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

- 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

- 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

W5/D5 Glutes & Biceps

Reagan Tenaglia

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

Kyla

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

Angela

W1/D1 Back & Shoulders

I didn't think there was enough there to have a full workout until I was working through the step ups and split squats...Legs are dead

Madison Jones

So great! Did a few mods but also added a few things, yayyy! I’m here! So proud of myself for showing up!

W1/D2 Legs & Core

The supersets with pushups made this workout extra 🔥🔥

Sabrina

That was a spicy workout! I can’t feel my arms in the best way possible

Lilith

W1/D3 Chest & Triceps

Aundra

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

Christine

W1/D4 Full Body HIIT

Targeted lots of different muscle groups! Any pieces I had never done before!

Gabby

Chaya Perlman

W1/D5 Glutes & Biceps

Eloise

W1/D6 LISS & Core

Deo Miranda

It’s my daughter’s dance night so a perfect time for a rest day!

Tammy

W1/D7 Rest Day!

Ran out of time and couldn’t do the ez bar push downs and second round of pull ups but still a fantastic workout!!

Megan

Kami

W2/D1 Back & Shoulders

Natalie Daniels 

W2/D2 Legs & Core

Carrie Collette

Amazing workout. I did it at home today with dumbbells and bands and I felt the burn 😊

Lasheree Holness

W2/D3 Chest & Triceps

Brittany

Did the med ball TABATA, oofta...burner after chest and Tris on Saturday.  

Happy Monday team!!!

W2/D4 Full Body HIIT

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

Melissa

W2/D5 Glutes & Biceps

I did a 15 minute jog on the air runner, and a 45 minute 140 bpm walk on the air runner + 10 minutes of core.

W2/D6 LISS & Core

Had to take a rest day. My body is teaching me more and more. Basically just listening to it 🤣

I need this rest day… I woke up with pink eye in both eyes. It is SO painful 😫 I will try to be back on Tuesday!

W2/D7 Rest Day!

I am feeling the burn on this one great workout!!!

Melinda

Katy

W3/D1 Back & Shoulders

kassidy

Okay but I secretly loved that end little circuit

W3/D2 Legs & Core

D id this yesterday but my area of WV was hit hard and I didn’t have any internet or power to swipe complete

YES!!! Hotel gym sesh, let’s go👊🏻

W3/D3 Chest & Triceps

Forgot to swipe but did this yesterday! I made up my own

sarah

Amanda Dunn

W3/D4 Full Body HIIT

Porche

W3/D5 Glutes & Biceps

Good morning, a great way to wake up for the day!

Samantha Gonzalez

W3/D6 LISS & Core

Had to use my rest day early due to scheduling issues so I’m going to be hitting it hard the next week or so!

Happy Easter! Perfect day to be with fam!

W3/D7 Rest Day!

Sara Zain

This one looked so hard but dang was it good! Holy pump 💪🏻

W4/D1 Back & Shoulders

that 100 rep finisher had every part of my legs shaking

Perfect way to start off my Monday! 🧸🎉

W4/D2 Legs & Core

Home workout today. Couldn’t go as heavy for DB press but increased reps 👊🏻

W4/D3 Chest & Triceps

W4/D4 Full Body HIIT

Freakin dead ☠️ but much needed this morning ✅

Agnes

W4/D5 Glutes & Biceps

I did this yesterday but just forgot to swipe on it 😭

W4/D6 LISS & Core

Wow the 100 calf raises from 2 days ago have me wobbling.  I can’t even keep my legs straight! Long story long - I had to take a midweek break 🙃

Had to rest today. Came down with some nasty bug 🙄

W4/D7 Rest Day!

This one is a bit long than most.  Couldn’t finish in an hour.

Leona

Samantha

W5/D1 Back & Shoulders

W5/D2 Legs & Core

Hannah Marks

Doug Coppess

Holly

W5/D3 Chest & Triceps

I did,
Sprint burpee speedy circuit 
Week 6 day 2; 18 minute hiit
Week 6 day 4; speed intervals 
20 minute HIIT indoor cycle 
20 minute walk 

I finished with 5 minutes of sprint intervals!

16 min bodyweight tabata HIIT workout! A good short one today!

W5/D4 Full Body HIIT

Core challenge for core and 3.7 speed on treadmill @incline of 2 for 40 minutes

Jenn Watkins

W5/D6 LISS & Core

W5/D7 Rest Day!

Chloe Linscott

Couldn’t do the whole routine due to time restrictions but got most of it done, love the upper body workouts

Danielle

W6/D1 Back & Shoulders

Led by stair master, followed by abs!!🥵

Holy moly the legs are on FIRE that pushed me to places I never knew I could go!

W6/D2 Legs & Core

Patrycja Nanooch 

Had to split up the supersets based on equipment at the gym being far apart, but mission accomplished 🙌🏻✌🏻👊🏻

W6/D3 Chest & Triceps

Was not feeling it today but pushed theougg

W6/D4 Full Body HIIT

Awesome glute & bicep workout!!! 🔥 ☠️ ❤️

Modded the chin ups and goblet squats. Went super heavy KB 26lbs for me and so did 5 sets of 10. Really feeling my abs through that movement.

W5/D5 Glutes & Biceps

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