Name: Playbook - Sophia Panella - Week 1 Day 1 AT HOME - Glutes + Hammies
Uploaded: 2024-02-15T14:30:00.939Z
Duration: 45 min
Description: Week 1 Day 1 AT HOME - Glutes + Hammies

I’m dead! Had to drop the reps on the split squats because I couldn’t do 10 with good form but hoping I start growing and improving each day!! Great first day 💘

Hannah

Kylee

Moses1240!

Kristyn DeLorenzo

Miranda

Just did that workout in a hotel gym and it was so good. Usually I have gym anxiety especially at a hotel since they’re typically small, but I went in and just did my workouts and didn’t worry about the others in here 💪🏼

Hayley

It was good! The lunges are killer in the beginning but sets the mood for the workout💪🏼

Amanda

One of the best leg workouts I’ve had in a while. You should have seen me trying to get the dumbbell between my feet for the hamstring curls though 😂

Haven’t done a legit full leg day in awhile since moving and using a home gym. This had my legs shaking after the first exercise! I feel very accomplished after doing that workout.

Victoria

Tereza

it was amazing- my legs are shaking and will definitely be sore tomorrow but in the best way

tiffany

First workout of the New Year. I lost myself towards the end of last year and made myself a promise to allow myself some me time in another way than just reading. I found Sophia on Tik Tok and new this is the change I need for the new year.

I just had hand surgery so I’ve out for 3 weeks and this was a great workout to get me back into it. Definitely felt the burn 🔥

Breanna

Caroline

Loved this workout for my first day using the program!!

Nethmarie

Omg girl I won’t be able to walk tomorrow 😮‍💨

Love it! My legs were shaking through this 🤩 love this

Lauren

Really good! I love the steps, the perfect guide, and how it made me feel after. Thank you Soph! ✨

Mariah

Such a good one!!! Did this at home in my garage, super efficient!

Sarah

Hilary

Great workout! My first time working out in a while and it was awesome!

This was one of my first workouts after having my baby and it kicked my ass! 🤗

Fionnuala

Good, my hamstrings and gluts are burning😅

Nicolette Bruno

Very challenging for the first day after not working out in months BUT it was a good challenge. I loved it. I could only get through 3/5 exercises, but I’m glad I started.

Brianna

BURNING!!! love this workout to start my week

Carolyn

Cristin

Amazing!!!! Legs are shaking & I’m sweaty Betty!!!!

Bethany

Finally, I was able to complete all exercises with minimal modifications!

Emily

Allie

I’m feeling motivated to keep going after that workout! This platform is amazing! Love that it tracks rests, weight used, reps, and provides a demo. Thanks Sophia!

Great leg workout!! Had my legs shaking after the second set of exercises🤣

Lexy

Kaila

Great workout! Simple yet sweaty best describes it! 🤪

Phoebe Peacock

I really enjoyed this workout. It was a quick and easy start to a new program.

Anny

Good burn to get me back into working out!

Rachel

Workout was great! I would love to see your take on how much weight to be using for dumbbells. (Low, medium or heavy for example as I know it’s relative). Can’t wait for the next workout!

Rochelle

It was great! I haven’t been feeling very great about myself lately (because haven’t been pushing myself to go to the gym). This helped me a lot with motivation as well as feeling accomplished when finished.

Tessa

Kayla

Molly

For my first time using this app. It’s exactly what I’ve been looking for. I workout from home and I was able to do every exercise. Thank you.

Ruthi

Kendra

That was great!! I’m new to kinda guiding myself, but this made it so easy!! I love!!

Sandy

Such a great start to the day! Haven’t had a leg day that good in a while!

Libby

I can feel the booty and leg burn and it feels so good! I haven’t worked out in years and this was amazing. So excited to see the results!

Bailey

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
-Total reps

Dumbbell walking lunges

- 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

Dumbbell hip thrust

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian deadlifts

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian split squat

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

Dumbbell hamstring curls

Week 1 Day 1 AT HOME - Glutes + Hammies

Ally

Week 1 Day 2 AT HOME - Chest + Shoulders + Triceps

Week 1 Day 3 AT HOME - Core + HIIT

Alexis

Killer! Definitely going to feel this one tomorrow…

Week 1 Day 4 AT HOME - Back + Biceps

This one kicked my butt! But felt so freaking good!! 🔥🔥

First day back after being SUPER sick this week. Feeling so much better now that I’m able to be active again 💘

Super great workout, I was on a time constraint and didn’t even want to go in the place but never regret a workout 🙌🏻

Week 1 Day 5 AT HOME - Quads + Calves

Michael

Love seeing the progress I’ve made from week 1 to week 2!!

Week 2 Day 1 AT HOME - Glutes + Hammies

I’m definitely going to feel that later today🔥

I couldnt do 1 workout because of my lower back. And I had to modify another one cause I don’t own a bar bell

Week 2 Day 2 AT HOME - Chest + Shoulders + Triceps

Core is burning! Good, quick workout, only took me 20 min!!!

Tayler

I am dead lol what a great workout! Seriously a quick but hard workout

Haven’t worked my core like that for a hot minute! The jump squats maybe could have been 20 reps vs 10, but it was still a nice little cardio sesh

Week 2 Day 3 AT HOME - Core + HIIT

Week 2 Day 4 AT HOME - Back + Biceps

Felt stronger this round! Modified the lunges to have no weight to focus on form but still such an effective workout!

Week 2 Day 5 AT HOME - Quads + Calves

Easier this week!! Upped my weight and reps 😊

Love to see that I’m getting stronger! Such a good feeling!

Week 3 Day 1 AT HOME - Glutes + Hammies

Love that this is how I started my day! Lifting heavier and feeling good!

Ashley

Week 3 Day 2 AT HOME - Chest + Shoulders + Triceps

Such a great way to start the day. My core is 🔥

Jenna

Week 3 Day 3 AT HOME - Core + HIIT

Love feeling stronger with my reps each week!

Lifting heavier than last week! Such a good feeling!

Week 3 Day 4 AT HOME - Back + Biceps

Living heavier and my legs are already shaking! 👏🏼

Week 3 Day 5 AT HOME - Quads + Calves

I can definitely tell I’m getting stronger! Slowly increasing my weights each week🙌🏼

Week 1 Day 1 AT HOME - Glutes + Hammies

Community

More workouts from Sophia Panella