Name: Playbook - Claire Thomas - W7/D5 Glutes & Biceps
Uploaded: 2024-04-26T18:27:29.275Z
Duration: 45 min
Description: W7/D5 Glutes & Biceps

The barbell hamstring curls were no joke! Immediate pulled muscle 🥲

Rachel Ellis

Shannon

Brigitte

Nancy

Loved it. Perfect amount of time. I had to go to hamstring machine as my calves were cramping with the barbell hamstring curl
Thanks for these workouts!

Michelle

Anthony

10 mins stair master in between legs and arms

Chelsy Pena

That hamstring curl is tougher than it looks. I’m sure I looked like a fool trying to do it. 😂 Definite evidence that I need to strengthen those hammies.

Rachel

Katie

Lara

Brandi

Always such a challenge!!! Pushed myself today 💪🏼

Jenna

Tiffany

Used an exercise ball for the hamstring curls, my calves were on fire with the barbell

Francais

Melanie Strecker

After the legs & before the biceps I did 10 mins on stair master💪🏼💪🏼

Hannah 

Hamstrings are killing me!!!! Great one! Thank you!

Brittany Huggins

yangBAE

Kalli

Cecelia

Barbell hamstring curls - couldn’t pull those off without supporting my back with my hands? Claire makes it look like a breeze. Done ✅

Suzy Melo

The hamstring curls had my feet and calves cramping to the point I had to rub them out.

Athena

Marni Thompson

The laying barbell curls were 🔥 🔥🔥

Sarah

Wish there was a little more glute focuse

Gabby

So great! 
I worry it’s not enough for the butt🙉

Ally

Brenna C

Jessica

What the heck! My hamstring were on fire from this barbell hamstring curls! My calves kept cramping!

Melena

Great work out 👏🏻👏🏻👏🏻💪🏼💪🏼💪🏼

Fern

Sabryna

Mallory Rupp

Lilli

Elise

Loved the different modalities in this workout!

Logan

Sierra

Berkley

Amanda

Niamh

what a workout! everything is shaking 🥵🥵🥵

Nina

I liked using the booty builder for hip thrusts so the BB doesn’t bruise my hips. After the last ones bruising my hips with 200# (even with padding) decided it would be best to switch. The RDLs and hamstring curls were deceiving 🥵

Kristin Hebein

Andrea

Love trying new exercises. Those barbell ham curls are rough.

Ashley

💪🏻🔥🫶🏼…awesome routine really feel the burn!

Terri

Week 7, 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.

Work hard, be nice, & get after it! 💪

💛 Claire

Add weight each set. Your last set should be as heavy as you can go!

- 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

This is a superset, so you’ll complete 8 RDLs & immediately after, with no rest, complete 8 barbell hamstring curls, using the same barbell. Rest 90 seconds between each round.

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Lying on your back with legs straight and feet on top of the bar
- Raise your hips so your body is straight
- Roll the bar towards you by bending your knees
- Roll the bar back out by straightening your legs

Barbell hamstring curls

Barbell Superset

Complete 3 rounds of the following 4 exercises. Rest 30 seconds between each exercise.

- 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

*10 reps 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

Biceps DB circuit

W7/D5 Glutes & Biceps

Reagan Tenaglia

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!

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

Sydney

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 😭

Leticia

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

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

Leslie Lee

W5/D5 Glutes & Biceps

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

Kacy

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!!🥵

W7/D5 Glutes & Biceps

Community

More workouts from Claire Thomas