Name: Playbook - Jorry Francis - W11/D6 Phase 2/ Glutes
Uploaded: 2026-06-14T20:45:32.082Z
Duration: 60 min
Description: W11/D6 Phase 2/ Glutes

It’s a crawl out of the gym kind of day😂🥵🔥💪🏻🌶️☠️

Colette G Girard

Taylor 💛🦋🌸

We’re cranking up the volume, strong, sculpted, and feminine. Back squats to build that foundation, hamstring curls to target the posterior chain, and sumo deadlift work to shape and round out those curves 🔥

This one’s all about control and connection. Move slow, squeeze at the top, and let every rep ignite the glutes. Strength + shape = glutes earned, not given 😮‍💨

Banded knee to chest x15 (each side)
Banded fire hydrants x15 (each side)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Banded knees to chest (R+L=1)

- Position yourself on your hands and knees with a band around your legs above the knee
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants (ea)

Warm Up

- 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 come back up

N Barbell back squat (wide stance)

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side
- best done on a smith machine ( Jorry’s preference)
- if you want more of a challenge use a greater box for a greater stretch

Elevated reverse lunge (ea)

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs up, bringing your heels toward your glutes, as far as possible without lifting the upper legs from the pad
- Pause at the fully contracted position
- Lower the legs back to the starting position

Lying hamstring curls (1:5:1)

- Stand in a wide toed out stance, feet elevated 
- Hold the barbell
- Hinge and come down keeping a neutral spine
- Reach shin height
- As you come up engage your glutes

N Deficit sumo deadlift

- Raise your leg engaging your glute
- Keep your hips squared

Cable glute kickbacks (ea) SUB for banded abductors

W11/D6 Phase 2/ Glutes 

Alexa

Morgan

Phase 4: Week 2 / Back + Biceps

Sage

Kids are officially on summer break so I need to stay locked in and consistent with working out each day. This felt so good today! 💪🏻

Suzanna

Phase 4: Week 2 / Full Body

Phase 4: Week 2 / Glutes

I just love how this one really pushes me to my limits at certain points! The best! 🙌🏻

Phase 4: Week 2 / Quads + Hamstrings

Phase 4: Week 2 / Shoulders + Triceps

Redrock3

Phase 4: Week 3 / Back + Biceps

Phase 4: Week 3 / Full Body 

I love starting off my week with such a tough workout! The best! 🙌🏻❤️

Phase 4: Week 3 / Glutes 

Phase 4: Week 3 / Quads + Hamstrings

Phase 4: Week 3 / Shoulders + Triceps

Natalie

Rohyn Hudson

W1/D1 Phase 1  / Glutes (GYM)

Courtney

Back day hates to see me coming 💪🏻💪🏻💪🏻

Kendall

W1/D2 Phase 1 / Back (GYM)

Katherine

Yo… the smith machine split squat with the front rack walking lunges🥲 my legs are absolutely shaking and numb so that’s amazing 🤠

W1/D3 Phase 1 / Quads + Hamstrings (GYM)

Hit this on our deck in the sun this afternoon! Super doable with just dumbbells ❤️‍🔥

Kyrie

My arms are jello! The supersets KILL ME but are so good 🥵

Skyler

W1/D4 Phase 1 / Shoulders + Biceps (GYM)

Samantha

Jodee

W1/D5 Phase 1 / Upper Body (GYM)

Shayla

The high reps with 4 sets absolutely demolishes 🥲❤️‍🔥🙏

Lauren

W2/D1 Phase 1 / Glutes (GYM)

Ashley

W2/D2 Phase 1/ Back (GYM)

15x4 Bulgarian split squats don’t EVER get easier🥲

15 reps on each leg of Bulgaria split squats should be illegal🫠❤️‍🔥 for 4 sets!? Kill me lol

W2/D3 Phase 1 / Quads + Hamstrings (GYM)

I haven’t hit a machine rear delt fly in a fat minute.. felt so good👏

W2/D4 Phase 1 / Shoulders + Biceps (GYM)

Did quads/hams yesterday so hit Friday’s workout today and seshhhhh!? The first and last superset of this was a burner❤️‍🔥

I really had to force myself to do this workout and I’m so glad I did! So good 😊

Colette

W2/D5 Phase 1 / Upper Body (GYM)

Caity

Jorry knows how to get those glutes pumped!

W3/D1 Phase 1  / Glutes (GYM)

Couldn’t hit lat pulldowns at all today because people were camped out on the machines so I subbed for ISO high lat rows and seated chest supported narrow grip rows 🙌😅

I did banded pull ups today still not back at strict yet but those were tough!! Last two were strict!😩🥵

Jenna

W3/D2 Phase 1 / Back (GYM)

Mandy

Those Bulgarian split squats had me in a choke hold 🥵

Danita

W3/D3 Phase 1 / Quads + Hamstrings (GYM)

McCall

W3/D4 Phase 1 / Shoulders + Biceps (GYM)

I think the full body circuit should be 30 seconds instead of 1 min. 1 min is not doable imo without taking a few breaks.

Chloe

W3/D5 Phase 1 / Upper Body (GYM)

45 mins of pure glute torching in the best way!

Anna

Tiffany

W4/D1 Phase 1 / Glutes (GYM)

Those freaking pull ups get me every single time they pop up!

Melanie

How often should we go up in weight? I have been trying to go up every week but this week I had to go down because my form wasn’t there. Should I go back down lighter next week or try again to go heavy?

W4/D2 Phase 1 / Back (GYM)

Mari

Excuse me ma’am- 4 sets of Bulgarians 😂 thank you but not. 🫶💕

W4/D3 Phase 1 / Quads + Hamstrings (GYM)

W4/D4 Phase 1 / Shoulders + Biceps (GYM)

I’m not a huge fan of burpees and this was a hug punch to the gut for me but got it done🥵🔥😩💪🏻

My nail appointment was my pre-workout to get me through this💅

W4/D5 Phase 1 / Upper Body (GYM)

My legs and glutes are on fire! 💪🏼🔥

You are killing me, in the best way possible girl! 🤍🫶

W5/D1 Phase 1 / Glutes (GYM)

Short but killer 💪🏼 those cardio circuits at the end always kill me and I always want to skip but then I remember how ripped Jorry is and I keep going 🙃

W5/D1 Phase 1 / Upper Body (GYM)

One of the shakiest upper body days in a while 😮‍💨😮‍💨

Loved this one today. Those cable shoulder raises😅

W5/D2 Phase 1 / Shoulders + Biceps (GYM)

Baylee

This felt so hard today but it’s always so rewarding to swipe that finish button 🥳💁🏻‍♀️

W5/D3 Phase 1 / Back (GYM)

Thanks for only putting 3 sets of Bulgarians this week instead of 4. Literally felt like Christmas morning when I saw that 😂

Savanna

W5/D4 Phase 1 / Quads + Hamstrings (GYM)

Summer booty here I come!!! 🍑 🫶🤍

Back at it after taking a week off after the challenge!!!! Legs are SHAKING😂😂💪🏻💪🏻 Felt so good to be back at The Blueprint 🔥🔥

W6/D1 Phase 1  / Glutes (GYM)

Hailey

Finishing out the week with another solid workout💪🏻💪🏻🔥🔥

Rorie

W6/D2 Phase 1 / Back (GYM)

Wednesdays with Jorry and  those dang Bulgarians 🫣 I’m definitely feeling myself getting stronger with those. 50 lbs used to be a struggle and now I can bust through all 15 reps without stopping. 🤍🥳

That kicked my trash today! 🥵 Almost threw the towel in after the lunges but made myself finish!

W6/D3 Phase 1 / Quads + Hamstrings (GYM)

Sydnee Marlow

Great day 3✌🏻 Still pretty sore from day one but pushing along!!!🔥🔥

W6/D4 Phase 1 / Shoulders + Biceps (GYM)

Shoulders SHAKING for those mountain climbers

Had to workout from home today so had to skip to day 5🔥 It was short but spicy!!!🌶️🌶️ I forgot how tiring Burpee‘s and mountain climbers were and those push-ups felt hard today🥵😂 Great day 2 though💪🏻💪🏻

W6/D5 Phase 1 / Upper Body (GYM)

Legs felt so tired today but we rallied through😂😩🔥💪🏻

W7/D1 Phase 1 / Glutes (GYM)

Soooo goood!!!! Pull ups felt way better today!!!💪🏻💪🏻

Sophia

W7/D2 Phase 1 / Back (GYM)

Walking lunges killed me today!!!!😂🥵

The walking lunges kill me every week 🤣

W7/D3 Phase 1 / Quads + Hamstrings (GYM)

Nickie

Alex

W7/D4 Phase 1 / Shoulders + Biceps (GYM)

Such a great work out this morning!!! That circuit at the end humbled me!!! Those pushups and burpees got me😂🔥🥵

That circuit at the end is a beast!! 👿

Bree

W7/D5 Phase 1 / Upper Body (GYM)

Such a great start to the week!!!! Legs are shaking🔥🔥 Haven’t felt like this since the challenge so feels so good💪🏻💪🏻

W8/D1 Phase 1  / Glutes (GYM)

Those pull ups were tough this morning but got them done!!!🔥🔥💪🏻💪🏻

Great workout! My back is feelin it😮‍💨

Deja McBride

W8/D2 Phase 1 / Back (GYM)

Alene

Holy🥵🥵🥵 This one crushed my soul☠️ Legs are on FIRE🔥🔥🔥

felt like throwing up the whole time🤢 but bodies are so cool for doing tough things!

W8/D3 Phase 1 / Quads + Hamstrings (GYM)

I was sore before I even did the workout - just by reading the workout!

Jorry!!!!! Holy shoulder burn!!! I can barely lift my arms getting to the car😂😂💪🏻💪🏻🔥🔥 Feels so good though🤷🏻‍♀️😂

W11/D6 Phase 2/ Glutes

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