Name: Playbook - Sophia Panella - Week 1 Day 1 AT HOME - Glutes + Hammies
Uploaded: 2022-12-15T00:28:46.733Z
Duration: 45 min
Description: Week 1 Day 1 AT HOME - Glutes + Hammies

This is my first workout in over 2 months (also my first after Covid infection), and it was really hard for me. I could only do 2-3 sets per exercise. But, I still showed up and did the best I could!

Lauren Gray

Catie

First time back into the gym in so long and this workout had me feeling good! So nice and easy to follow along as I never know where to start!

Jenna

sydney

Dominica

It was AMAZING. butt is shaking but truly such a good workout. It’s nice to walk into your workout space and be confident in what you’re doing and have your day planned out for you. Thank you!

Nina

Anna

Great workout!! Hard has heck for me because I’m a beginner but I pushed through and am so proud of myself! Highly suggest it!!

Faith

This was a great first at home work out in a while! I did have to modify on the lunges do to my knees, but overall super happy. Can’t wait for tomorrow 😁

Carley

My legs are SHAKING! It felt so good tho! I’m usually kinda skeptical about fitness apps, but this program is actually so doable and I’m so excited for day 2!!

Courtney Ellis

I really loved the workout!! However, I have a new hatred for Bulgarian Squats because JESUS 😂

Shiloh Long

Absolute leg killer! Excited to see how far I come by the end of the program!

Taylor

GIIIIIIRL! Just finished Day 1 of the Home Workout at my apartment gym. I feel amazingggg! I completed everything and felt the burn🔥 I initially got the free trial, but I already know I’m locked in!! I find myself bored with my same routine.. your program is definitely what I needed!!!!

Keshari

Courtney Middleton

My legs are shaking but wow!!!! I’m dripping sweat i love it!!!

Sara

Stick a fork in me, I’m done. 
I may have cussed you out a couple times but I I promise I love you Sophia. The Bulgarian split squats literally took me 30min to complete but ladies/gents I have never done one before in my life until today and I did all 4 sets so I’m freaking proud of myself. This is by far the best fitness app I’ve used. The set up and functionality is on point.

Kandice

Jess

Oh my BURN!!!! This was amazing and sweaty and just what I needed to start my week.

Rosemary

Gassed after the deadlifts 😮‍💨 switched out the hamstring curls for kettle ball swings since my weights don’t sit flat on the ground. First workout since early august DONE 🤍

Sarah

MY LEGS ARE SHAKING! Such a great workout and I LOVE that I could do it at home. :)

Karla 

🔥 love the home version for when I can’t make it into the gym!

Tawnie

Brittney

I did like this workout - I had difficulty doing the dumbbell leg hamstring curls I have no clue how to get my dumbbell back there haha also I think a warm up and cool down even just general ones to do before workouts too would be helpful but I burned a ton of cals doing this than my normal workouts!!

Janica Boudreau

Haven’t worked out in a very long time. Enjoyed that one except the Bulgarian splits always hard.

Margaret

- 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

I'm usually a gym girl but needed an at home workout today and it kicked my butt!

Samantha

Lauren

Torrance

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

Olivia

Crystal

Week 1 Day 3 AT HOME - Core + HIIT

Arianna

I never really do back because I don’t know what exercises are best. These killed me in the best way!! Great workout

Maddy

Week 1 Day 4 AT HOME - Back + Biceps

Thank you Sophia, for providing an amazing at home workout! My legs are toasty ❤️🫶🏻

Dusty

Week 1 Day 5 AT HOME - Quads + Calves

Rhianna

Everything was a little easier this weak but still a killer workout.

Week 2 Day 1 AT HOME - Glutes + Hammies

Felt great to get back at it after the holidays and dealing with illness. Def a burner 🔥🥵

Week 1 Day 1 AT HOME - Glutes + Hammies

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