Name: Playbook - Jorry Francis - W25/D1 Phase 4: Week 1 / Glutes
Uploaded: 2026-06-14T20:45:32.396Z
Duration: 75 min
Description: W25/D1 Phase 4: Week 1 / Glutes

Elyse

Yessssss! Such a great way to start the week!

Morgan

Hobbling out of the gym. Lifts feels strong, walking weak 😂

Sage

Brittney Sitterud

Alexa

I looked like a limp noodle wobbling back to my car 🫨

It's GLUTE DAY and I saved the best for you 🍑🍒 We're building from every angle. Reverse A squats, single leg press, hip thrusts with a band (yes, both), and trap bar RDLs. This session is a BUILDER. Trust the process. 🫶🏽

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse V Squat

- Position foot midway on platform
- Lower slowly and push through your heel

Single Leg Press

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Building BB Hip Thrust (Use A Band Above Knee)

- To begin, first set the bar on the height that best matches your elevated height
- Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it
- Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso
- Step backward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground
- Your posture should remain upright, and your front knee should be in line with your front foot
- Drive through the heel of your front foot and extend both knees to raise yourself back up to starting position
- Complete desired reps then repeat on the opposite side

Elevated Smith Machine Reverse Lunge

Push your KNEES OUT in the direction of your toes as you descend — this is the number one cue for this movement. Knees track over toes the entire way down

Sit straight DOWN — not back like a regular squat. The sumo squat is more of a vertical drop which is what loads the inner thigh and glutes so effectively

Keep your chest TALL the whole way down — resist the urge to hinge forward. The more upright your torso the better

Go as DEEP as your mobility allows — ideally until your thighs are parallel to the floor or below. Depth equals activation here 💪

Drive through your HEELS and the outsides of your feet as you stand back up

Squeeze your glutes HARD at the top — fully extend the hips and hold for a beat before your next rep

Core stays braced the entire time — especially at the bottom of the movement

1 1/2 Rep DB Sumo Squat

Superset 1

Before you move — set your back — chest up, shoulders packed down and back, slight arch in your lower back. This is your spine in its strongest position and it stays here for every single rep 💪

HINGE not squat — this is an RDL, not a deadlift. The movement comes from pushing your hips BACK, not bending your knees down. Think about trying to touch the wall behind you with your glutes

Soft bend in the knees throughout — they should not be straight but they should also not be bending significantly. This is a hip hinge movement

Lower the weight by pushing your hips BACK — feel the stretch building in your hamstrings as you descend. That hamstring tension is your green light that you're doing it right

Only go as low as your hamstring flexibility allows while maintaining a flat back — for most people that's just below the knee. DO NOT chase depth at the expense of a rounded spine

Drive your hips FORWARD to stand back up — not up, FORWARD. Think about thrusting your hips toward the bar to return to standing

Squeeze your glutes hard at the top — fully lock out your hips before the next rep

Control the descent on every single rep — this is not a fast movement. Slow and deliberate on the way down 🔥

Trap Bar RDL

Kick the working leg OUT to the side in a controlled arc — lead with your heel slightly to keep the glute engaged rather than the hip flexor taking over

Keep your hips SQUARE — this is the biggest key. The moment your hip hikes up to get the leg higher you have lost the glute med and turned this into a hip hike. Square hips the entire time 💪

Only raise as high as you can WITHOUT your hip shifting — for most people that's about 30-45 degrees. Range of motion is not the goal here, ISOLATION is

Squeeze the outer glute at the top of every rep — pause for a beat and really feel that contraction before bringing the leg back

Control the return — don't let the band just snap your leg back in. Resist it on the way back to the center. That resistance is extra work your glute med is doing 🔥

Standing leg stays stable — core braced, chest tall, slight forward lean is okay but keep it minimal

Breathe — exhale as you kick out, inhale as you return. Don't hold your breath through the set

Banded Plate Standing Abductors

W25/D1 Phase 4: Week 1 / Glutes

Phase 4: Week 2 / Back + Biceps

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!😩🥵

Colette G Girard

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🤷🏻‍♀️😂

W25/D1 Phase 4: Week 1 / Glutes

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