Name: Playbook - Nathalie Cardona - W1/D1 Monday: Glutes & Hamstrings
Uploaded: 2024-04-01T01:12:01.840Z
Duration: 45 min
Description: W1/D1 Monday: Glutes & Hamstrings

sonya ruybal

I haven’t worked out in 6 months it was harder than what it seemed

Wendy

Doing this program after being 11 weeks postpartum and I am DYING (in a good way😉) 
Legs are already shaking.

Daniela

Maria

Literally dying, but temporarily 🥹🔥👏🏽 
Great workout for Monday morning and getting back on track !!

Salina

Marisela Guadalajara

Such a great start thank you!!! Can’t wait to keep going!!

Jaedon

Rebecca Laurin

Legs and booty definitely shaking by the end.

Mycah

Was one of those tired, low motivation days - glad to have easily accessible at-home workouts that leave no room for excuses + are equally fun and challenging. Thanks Coach!

Kammy

Daisy

Kicked my ass. Legs are shaking. I feel amazing 🤩

Gina

Jenny

Great fist workout! I don’t have a ball at home so I ended using a bosu ball and doing bridges….. is that a good substitute? Or should be doing it differently?

These were challenging and do-able.  This is a keeper👍

Jeanette

Dali

Omg i love this app… so many things i love about it… its not overwhelming, i can hear my own music while playing the workout videos and its on repeat… i just got done and i feel the burn!!!

Stephanie

Tammy

Rosario

Great leg workout! Awesome first workout on your app, I’m so excited for the next 8 weeks!

Talice

After a lazy Sunday, it felt good to hit some weights.

The only thing is that you said you only needed dumbbells to complete the workout but the first set you needed a medicine ball of which I don’t have

The joy that you are now in this app !! 🎉

Fany

Great! I feel amazing, such a killer burn

Michaela

cannot feel my legsss!!! did not think an at home workout could be efficient! Congrats you've done it once again 🫶🏼

Samira Zuraik Kawas

Nathalie

Jacky

First day on the app. So, it’s my first day of getting back on track with my macro tracking and working out. Yay, me!

Kalisi

First workout since my surgery!!! So excited to get back to my routine!

Hidekel Bermudez

I think my form was just off in all of them :( because I felt pain in the wrong places. I also think that I won’t do an 8:30pm work out next time!! But otherwise it was such a good workout and the instructions were super clear! Thank you coach 💖

Leyla

This was my 1st true leg workout back in a longggg time.  I👏🏼am👏🏼dead

Ashley

Maria Hernandez

I had to modify with a weight ball but I will buy a yoga one! Love it so far!!

Dina

First time I’ve actually had the right form and felt every second of my workout

Katelyn

JoAnne Eronini

What an amazing workout! I loved it and I felt the burn!

Iv been doing LFBB at the gym but is nice to be able to do it from home when I can’t make it. No excuses!! I love it!!!

christina zeno

Loved it! Started with 15s to test it out and can’t wait to increase weight next round.

Teresa

Looks simple but it’s such a killer. Enjoyed it though

Wendy Gonzales

Perfect sets to do from home! 💖 Feeling the burn 🔥😉

Valery Bennington

-Swiss Ball Hamstring Curls 3 sets 12 reps
-DB RDL’s 3 sets 12 reps
-Glute Focused Lunges 3 sets 12 reps each leg
-DB Hip Thrusts 3 sets 15 reps
-Lying DB Leg Curls 3 sets 15 reps

Steady State Cardio of your choice POST WORKOUT: 20 minutes

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Swiss Ball Hamstring Curls

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Roll your shoulder back and keep your chest up high, and slightly forward
- Step forward bringing your back knee down until both legs reach 90 degrees
- Step back to the initial position

Glute Focused Lunge (12 each leg)

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

DB hip truster

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Lying DB Hamstring Curls

W1/D1 Monday: Glutes & Hamstrings

Tierra

I’m so excited to get started with the Glow Up challenge, especially from the comfort of my own home❣️

Nancy

W1/D1 INTRO VIDEO: Welcome To LFBB HOME 🏠🍑

I’ve always loved upper body workouts 💪 I will be adding more weight next week. I kept it minimally light since I am getting back into the groove of things.

Carla

W1/D2 Tuesday: Chest, Shoulders ,Triceps

I LOVE this day. I can’t wait to get my biceps looking shredded

Back from a break and im gladddd… missed thisss!!!

Love it. It was challenging controlling my breathing and working out. My arms and back felt the workout.

Rosa Diaz

W1/D3 Wednesday: Back & Biceps

W1/D4 Thursday: Overall Legs

Really good workout really enjoyed it. Push myself to the limit.

Lydia

Great way to end the week! Never underestimate the power of a band baby!!

Not a bad way to wrap up wk 1. Finishing strong💪

W1/D5 Friday: Glutes & Shoulders

W2/D1 Monday: Glutes & Hamstrings

Luteal phase gets me every time but pushed through any other workout!

It’s the same workout every week. Would like it to be different

Gabreal

W2/D2 Tuesday: Chest, Shoulders ,Triceps

Think I’m turning into an upper body girly!! Thank you for making these the perfect mix of challenging, accessible, and fun!

You think it’s easy but half way through it get harder

Great workout.  Better form this time. JoAnne

W2/D3 Wednesday: Back & Biceps

Something about those single leg glute bridges making the lightest weight you used in the entire workout feel like the heaviest 😮‍💨

W2/D4 Thursday: Overall Legs

Brinda

Yeraldi

W2/D5 Friday: Glutes & Shoulders

Wow, was sick last week so I took it easy that week. This week workout from home due to kids schedule. However the home version kicked my ass.. Love the feature that allows you to do either home or gym. The home version is just as good ❤️
oooffff

Yolanda Guy

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W3/D1 Monday: Glutes & Hamstrings

W3/D2 Tuesday: Chest, Shoulders ,Triceps

Got through it pretty quick w minimal time today - nice to have workouts that provide no excuses!!

Great workout. Need to get heavier weights now.

W3/D3 Wednesday: Back & Biceps

Think I’m out of words to describe how much I love these workouts!!

W3/D4 Thursday: Overall Legs

W3/D5 Friday: Glutes & Shoulders

Wendy Farias

W4/D1 Monday: Glutes & Hamstrings

Did w just bands and still felt that burn!

So good i did 12 lbs for the first time omg!!!

It’s starts off Easy but Man my arms are on FIRE by the end

W4/D2 Tuesday: Chest, Shoulders ,Triceps

W4/D3 Wednesday: Back & Biceps

W4/D4 Thursday: Overall Legs

After cramping all-day 😫 I knew it had to be done. I am glad I did 🍑 🔥.

W4/D5 Friday: Glutes & Shoulders

W5/D1 Monday: Glutes & Hamstrings

W5/D2 Tuesday: Chest, Shoulders ,Triceps

Growth is feeling like you can lift heavier next workout. Thank you for helping me gain confidence, Coach!!

W5/D3 Wednesday: Back & Biceps

Great leg workout! Feeling the burn! 🔥

W5/D4 Thursday: Overall Legs

Honestly I feel drained but I didn’t let that stop me from finishing up this week. 😀

W5/D5 Friday: Glutes & Shoulders

W6/D1 Monday: Glutes & Hamstrings

W6/D2 Tuesday: Chest, Shoulders ,Triceps

I love this workouts! Leave me sore especially if I do it as a drop set! 🔥

W6/D3 Wednesday: Back & Biceps

W6/D4 Thursday: Overall Legs

W6/D5 Friday: Glutes & Shoulders

W7/D1 Monday: Glutes & Hamstrings

W7/D2 Tuesday: Chest, Shoulders ,Triceps

W7/D3 Wednesday: Back & Biceps

Had a headache, so I had to do either just body weight or low weight, but I’m beginning to start to understand the concept of consistency over perfection. Glad I got it done and feeling confident!

W7/D4 Thursday: Overall Legs

W7/D5 Friday: Glutes & Shoulders

W8/D1 Monday: Glutes & Hamstrings

W8/D2 Tuesday: Chest, Shoulders ,Triceps

Rosalina Lugue

W8/D3 Wednesday: Back & Biceps

W8/D4 Thursday: Overall Legs

Woohoo such an amazing workout!! Love the program!

8 weeks done! Absolutely loved LFBB Home 💖 Feeling and looking stronger 💪🏼 I recommend it 100%

W1/D1 Monday: Glutes & Hamstrings

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