Name: Playbook - Sam Gwaz - W1/D3 - glutes and arms
Uploaded: 2024-05-10T11:03:14.296Z
Duration: 50 min
Description: W1/D3 - glutes and arms

Lacey

Well glad that’s over with! 😂💪🏽☠️🥵

Awesome sweaty workout! Loving  the build with me program.

Shalana Brinkman

Tatiana

Emily

harder than i thought it would be! or ..i maybe i just chose challenging weights 🤷🏻‍♀️

1. general warm up: 5 min
30 sec walk
30 sec jog

2. mobility/activation warm up: 2x
8 banded squats
8/8 rdls
8 curl to press

3. working set: 4x10-12
hip thrust

4. working superset: 3 rounds 
8/8 db assisted step up
20 tricep kickbacks

5. working superset 2: 3 rounds
15 rdl
crazy 8’s (curls)

6. finisher: 3 rounds
8/8 alt back lunge 
12 db clean to press
12/12 glute kick backs

conversations pace, elbows bent, moving from yiur shoulder joint, lean slightly forward

on a treadmill or outside, walk forward at a comfortable space keeping your arms active at your sides

walk

general warm up

- Stand with feet shoulder width apart, band above your knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

banded squats

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Complete desired reps then repeat on the opposite side

Bodyweight single leg RDL

- palms racing in
- elbows tucked, not flared
- curl dumbbells up and press through the heel of your hand to bring the weights overhead
- control the movement back down

Hammer Curl to Overhead Press

mobility warm up

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Hold a dumbbell in opposite hand of your working leg and use the same side hand to hold on so something for support 
- Push through your heel to stand up
- Slowly step down and repeat 
- Work both sides

Dumbbell assisted step up

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

working superset

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until you feel a stretch in your hamstrings
- Lift back up to standing and press hips forward

Dumbbell RDL

1 round = 24 reps 

8 bottom half curls
8 top half curls
8 full range of motion curls

* keep elbows locked to your sides

crazy 8’s

working superset 2

- Begin with DB in both hands
- Step back with the first foot and lower until both front knee reaches 90 degrees
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to mid shin and repeat

Dumbbell clean and press (double)

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

finisher

W1/D3 - glutes and arms

Front squats!! Definitely helpful to have a guided video to get the form correct 💕

T’Lacy A.W.A

Stefani Johnson

Brandi

W1/D1 - leg day

So sore from my leg day yesterday. Push ups are killer!

Killer workout! 💪🏽 especially with those push ups! ☠️

W1/D2 - chest and shoulders

Had to switch my leg day and arm day due to being soooo sore!

W1/D4- back and shoulders

W1/D5- conditioning & core (optional)

W2/D1 - leg day

W2/D2 - chest and shoulders

Molly

i better grow some big cheeks after that beating lol

W2/D3 - glutes and arms

Gina

W2/D4- back and shoulders

W2/D5- conditioning & core (optional)

Wow 🔥 feeling the burn in the best way

W3/D1 - leg day

i can feel my shoulders turning into boulders 🔥

W3/D2 - chest and shoulders

W3/D4- back and shoulders

W3/D3 - glutes and arms

sweatyyyyy!!! def felt my core working during those running intervals too 🙌🏻

W3/D5- conditioning & core (optional)

Fireeee! Did single leg hip thrust on the machine which was a game changer and so gooood.

W4/D1 - leg day

W4/D2 - chest and shoulders

That last 20 reps for GB 😮‍💨😮‍💨

W4/D3 - glutes and arms

Had to swap up because equipment at the gym was taken but WOWIE that was goooood

Morgan

W4/D4- back and shoulders

It’s 25 degrees and I think I still could jump in a pool after that HOT workout

i am DONNEEE that was so hard lol but i do appreciate a great challenge!!

W4/D5- conditioning & core (optional)

W5/D1 - leg day

did not expect that to be so challenging!!!! 🔥🔥

W5/D2 - chest and shoulders

W5/D3 - glutes & hams

W5/D4- back and shoulders

W5/D5- conditioning & core (optional)

W6/D1 - leg day

could barely do a modified push up by the end 🔥🫡

W6/D2 - chest and shoulders

W6/D3 - glutes & hams

W6/D4- back and shoulders

Nothing makes me feel as good as SamPlan’s conditioning days!!

W6/D5- conditioning & core (optional)

loved this one so much!!! def took longer rest times tho 🤷🏻‍♀️

W7/D1 - leg day

W7/D2 - chest and shoulders

W7/D3 - glutes & hams

W7/D4- back and shoulders

me before the last set of intervals: wow, i’m really getting good at this 

me after the last set of intervals: i might die

W1/D3 - glutes and arms

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