Name: Playbook - Claire Thomas - W8/D5 Glutes & Biceps
Uploaded: 2024-04-26T18:27:29.349Z
Duration: 45 min
Description: W8/D5 Glutes & Biceps

The sumo deadlifts seemed more like sumo squats.

Jamie

Kari

Well that was fun🤣 legs and bis on 🔥

Erin

Biceps are shaking just as bad as the glutes lol

Reagan

Wowwww!!! Glute circuit was intense !!!! Love it

Sergio HERNANDEZ

Nancy

Oh my that was a CHALLENGE!! 💪🏼 🔥

Allison

Andrea lusk

Cecelia

Kacy

Chelsy Pena

I despise step up for some reason, I found that to be the hard part of the workout. I love biceps and am seeing such a huge change in my arms. 💪🏼

Rachel

Jessica

Lisa

Jenna

🔥🔥 I can definitely feel it💪🏼

Lara

Brandi

Taylor

Tiffany

Claire

Melanie Strecker

Hannah 

So good, didn’t do the pull ups but replaced them with 10 mins of the stair master!!

Very difficult. Feeling it! Love it! Thank you!

Genie

Sierra

Did this at my apartment gym so used the Trx for chin ups!

Lydia

Nicole

Marni Thompson

Ally

Brenna C

Gabby

Amazing workout
Was satisfied with 4 emom unassisted chin ups

Asala

Did the leg portion yesterday so good! Bicep killer today!

Exercises that protects the knee. I at middle of the exercise I started to feel knee pain.

Sabryna

Michelle

The bicep superset has my are feeling like noodles!!!

Melena

Jenn Watkins

Hard work here the EZ bar was NOT EASY 🤣

Kristine

After w3d1 of the core challenge my grip was destroyed so I had to cut out some chin ups🥲

Lilli

Brooke

Elise

My arms were so dead by the end of the pull-up emom ☠️

Logan

Tyler

Katy Stuart

Courtney Neumann

Week 8, 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

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground
- Add weight each set

Sumo deadlifts

Complete 3 rounds of the given 4 exercises. Rest 30-45 seconds between each exercise.

*8 reps each side

- Holding dumbbells at your sides, chest lifted and shoulders back 
- Step back and bring your knee down until both legs are at 90 degrees
- Bring the same foot up onto the bench and push through your heel to stand up
- Bring the other leg up, switch your feet repeating the entire sequence with the opposite leg

DB reverse lunge + step up

*8 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

*8 reps 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

Glutes Circuit

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the starting position with a controlled movement

Ez-bar bicep curls - narrow grip

Ez-bar bicep curls - wide grip

- Hold the bar with reverse grip
- Engage your biceps as you curl bar towards your shoulder
- Lower under control to starting position

Ez-bar bicep curl - reverse grip

Biceps circuit

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

-Every minute on the minute, complete 7 pull ups. Rest the remaining time you have before the next minute begins.
- 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

5 min Chin up EMOM

W8/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

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 🤣

Tammy

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 🙃

Suzy Melo

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

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

W5/D6 LISS & Core

Shannon

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 🙌🏻✌🏻👊🏻

W8/D5 Glutes & Biceps

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