Name: Playbook - Claire Thomas - W9/D5 Glutes & Biceps
Uploaded: 2024-04-26T18:27:29.389Z
Duration: 45 min
Description: W9/D5 Glutes & Biceps

That was way more taxing than I expected 😵

sarah

The hardest one yet!! Pushed myself and loved it!

Shannon

Sydney

Warmed up with sprints and then did things a little different and used body weight only for glute exercises, focusing on form and really engaging glutes.

Amanda Dunn

Sergio HERNANDEZ

Katie

Allison

Cecelia

Hardest workout I’ve done in a while, but also amazing!!!  Just stay away from stairs after lol!!

Holy hell, that was a tough one. But I pushed myself with weight today and I feel so good!

Rachel

Jessica

Bicep burnout for sure. They are on fire 🔥

Lisa

Brandi

Ran out of time to finish it all with adding the abs to it! Crazy good though!!

Christina

Anna

Alex

Emilka

Tiffany

That one kicked my butt…literally! 😂

Krista

Melanie Strecker

Megan

Courtney

Francais

HOLY CRAP, the 4 sets of legs was horribly good😂 glad that’s over

Chelsy Pena

Nikki

Anonymous

That was very hard! Felt the burn! Thank you!

Hannah 

Shaela

That hurt! Didn’t have the energy to get it fully complete but what a great set of combos!

Cortney

Gym was packed. Hard to access some of the equipment

Nicole

Lydia

I love when I can pack in all the lifts on one machine! Thanks for that glute section!

Marni Thompson

OMG that first circuit wore me OUT. 🍑 On 🔥

Heidi

Asala

Gabby

This was a great start to my week! Good one!

Fern

Absolutely destroyed me in the best way possible

Brenna C

Jamie Vetter

Melena

That was a good brutal
workout! Glutes & biceps on 🔥

Sher

Elise

Week 9, 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

Complete 7 reps of all 4 exercises back to back with as minimal rest as possible between. Rest 2 minutes between each round.

*7 reps each way

- Starting with the bar across your upper back
- Step one foot back, crossing behind the other
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward , driving your knee forward and up
- Complete desired reps then repeat on the opposite side

Smith machine curtsy lunge w/ knee drive

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to rise half way up
- Lower back to parallel before pushing yourself all the way up to starting position

Smith machine pulse squats

*7 reps each side

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and bar across your upper back
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top 
- Lift your back leg up and drive the knee forward and up
- Complete desired reps then repeat on the opposite side

Smith machine deficit lunge w/ knee drive

- Begin with bar positioned on your upper back, feet in a wide toed out stance 
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith machine sumo squats

Smith Machine circuit

- Increase weight each set. 
- Start in the kneeling position, knees just outside shoulders and the bar across your upper back. Use a yoga mat for padding.
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward

Smith machine kneeling thrusts

Complete 8 reps of all 4 exercises back to back with as minimal rest as possible between. Rest 2 minutes between each round.

*8 reps each arm

- 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

*8 reps each arm

- 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

- 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

MODIFICATION - assisted chin ups using a band or an assistance machine

- 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

Biceps Circuit

- Complete 7 bottom half curls
- Complete 7 to half curls
- Complete 7 full range curls

Ez-bar 21’s

W9/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!

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!!

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

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

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!!🥵

Claire

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

W9/D5 Glutes & Biceps

Community

More workouts from Claire Thomas