Name: Playbook - Sophia Panella - Week 1 Day 1 - Glutes + Hamstrings
Uploaded: 2024-02-15T14:30:00.914Z
Duration: 65 min
Description: Week 1 Day 1 - Glutes + Hamstrings

Great workout! So happy to have downloaded this app finally! Love the hyperextensions 🍑

Brooke

Amazing! Have followed you for years but finally just got myself to start your program! Thank you!

Lauren

Sarah

Shaylee

Finally found a gym routine I can follow, Thank you 🤗

Marissa

WHAT A FREAKING BURNER!! 
First workout with Soph was amazing!

Alyssa

Struggled today but excited to get better and stronger the more I continue!

Courtney

Alexia

I’m excited to start this program! Today’s workout was great!

Avery

My legs haven’t been this tired in a long time!!! Fireeeee workout!🔥

Mara

it was amazing, so challenging. i'm not going to be able to walk or sit comfortably for a couple days lol

Sydney

Maddie

My legs are so shaky probably gonna be sore tomorrow

Emily

Sandra

Jessibel

Drea

Madison

My legs have never felt so wobbly but so good at the same time 🤩

Natalie Higgins

Perfect Day 1 workout! Loved it! I’m drippin 🥵

Anna

Absolutely loved this workout! Do you have any cool down or stretching videos for after you’re done the workout? Or what do recommend? Love you and all of your content! Xoxo bestie Olivia

Olivia Bourque

Jenna

absolutely killer, in the best way!!! perfect way to get my work week started!!🫶🏼

Rylee

Soo good! My glutes & hammies are feeling it!

Jessica Moreno

Amanda

best hamstring workout i’ve had in a longggg time

taylor

Soooo good! I’m scared for the soreness to come tomorrow and 2 days from now 😅😅

Stephanie

one of the best workouts i’ve had in a while!!!! 🤩

Sara

this was my first time doing any of your workouts and i loved it. it definitely made me push myself harder than i normally would have. excited to try the next one.

Megan

Super difficult in the moment but very rewarding feeling afterwards! Feeling shaky as hell 😂💗

Paige

Ashdyn

Amazing! Love that there are videos. Motivates me to workout!

Makala

It was great! Hard for me to get used to being back in the gym… I couldn’t find the hamstring curl machine. But otherwise I loved it. I can’t workout without structure like this!!

Mackenzie

was really good other than i couldn’t do the hamstring curls bc there wasn’t a machine for it 😭 do you have an alternative?

Alex

Danielle

Natalie

Loved having my workout planned and ready to go!! Best gym sesh I’ve had in a while <3 thanks Soph!

Diana

My legs feel so good after this workout!!!

Dani

Amazing! Loved my first workout it was challenging 😅 excited for the rest of the month

Ciara

I thought I was in shape… I guess not cause I’m dying

Ellenor

Breah Pelfrey

It was amazing…made me feel way more productive in the gym🥰

Leah

Great workout! Can’t wait for my next leg day 🫶🏼

Tatum

Daniela

Holy shit. That was the intensity I’ve been missing in my split. I’m dead 🫠

Kayla Griffin

- 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

- 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

Romanian deadlifts

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

Dumbbell bulgarian split squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Week 1 Day 1 - Glutes + Hamstrings

I loved it! I used to coach with you and missed your workouts, so this has been great :)

Ashlee

Can already tell this one’s gonna hurt tomorrow😮‍💨

Ashlyn

Week 1 Day 2 - Back + Biceps

Ryann

if you’re wondering if the 10 sec. rest is a joke! it’s not! 🥵

Erin Bergner

Week 1 Day 3 - Core + HIIT

Ryan

My shoulders are going to fall off the bone 😅😅

Nikki

Week 1 Day 4 - Chest + Shoulders

Azul

Week 1 Day 5 - Quads

Girrrrlllll my 🍑🍑!!!  Im wobbling out the gym 🥵

Ally

Week 2 Day 1 - Glutes + Hamstrings

Pushed myself more than last week! My body feels good!

First workout in a while trying to get out of this funk so thank you!

Week 2 Day 2 - Back + Biceps

Couldn’t finish this one the first week, now week two we completed every rep, every exercise!

Week 2 Day 3 - Core + HIIT

Aimee

Bumped up my weight today!! My arms were shaking the whole time 😅

I wish there was a section we could input how much weight, so that we could keep track of progress ❤️

Shanna

Week 2 Day 4 - Chest + Shoulders

Thea

Week 2 Day 5 - Quads

Ellie

Week 3 Day 1 - Glutes + Hamstrings

Starting to see improvements in my form and weight increases. Still struggling will the pull ups but hoping with consistency I will continue to improve.

Katie

I felt really strong doing this workout today 💪🏻

Week 3 Day 2 - Back + Biceps

Week 3 Day 3 - Core + HIIT

Katelyn

Week 3 Day 4 - Chest + Shoulders

HOLY SMOKES 🔥 
Legs are TREMBLING 🥲💪🏽🙌🏽

Week 3 Day 5 - Quads

Week 4 Day 1 - Glutes + Hamstrings

Ciana

Jessica

Week 4 Day 2 - Back + Biceps

Week 4 Day 3 - Core + HIIT

Week 4 Day 4 - Chest + Shoulders

Kicked my butt today. Really struggling with the weighted step ups, I feel like i have no balance. Overall very good workout!

Week 1 Day 1 - Glutes + Hamstrings

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