Name: Playbook - Sophia Panella - Week 1 Day 1 - Glutes + Hamstrings
Uploaded: 2023-01-29T23:28:17.374Z
Duration: 65 min
Description: Week 1 Day 1 - Glutes + Hamstrings

Brooke

So good, girlfriend. Healing from shoulder surgery. Gone from a 330lb squat back to square one, and your programs are just the right layout to get back into a rhythm and groove again. Thanks for what you do, girl!

Tazh

Courtney

VERY HARD!! but enjoyed the challenge. Bulgarian split squats only did two sets!

Abbey

My legs are sooo sore! Had already trouble coming down the stairs

Melissa

So good!! I don’t typically focus on hamstrings/glutes but this was great and I’m excited to start incorporating this!!

Alyssa

Arian

Paige Shevlin

My legs are jelly! Awesome workout, I feel so good! I wasn’t able to do all reps (instead of 15 I did 10 or 12), but looking forward to getting stronger (I’m way out of shape).

Tanya

Started my Monday 5:30am with this and I am so ready for the day, can’t wait for tomorrow

Caitlin

Alexia

Maggie

Phew first workout in a hot sec and I feel the burn! 🔥

First time back to the gym, and it was GOOOD 🔥🔥

Breanna

I’ve left a review before but doing again because I’m restarting! I can’t wait to do after pics of doing this whole workout. These work outs I actually feel like I’m working the right muscles vs just winging it! You won’t regret doing her workouts!

Alexus

Annissa

Amazing! Best leg day I’ve done in a while.

Katelyn

Samantha

Mikaela

Emily

Day one was great! Excited for this routine!

Hannah

My roommate and I did this workout together and both died (in a good way 😜)

Lauren Bean

I loved the workout my legs are already feeling it!

Sydney Simmons

Hayley

Jordynn

savannah

This was an excellent workout, such a great glute pump 🍑🔥

My legs are jello… but like a good kinda jello

Hana

The best glute/hamstring workout!! A good burner

Kaitlyn Stevenson

Molly

Most calories I’ve burned while doing strength training & currently trying not to vomit lol

Ciana

Amazing! I feel the burn! 🔥 I needed this so much, thank you!! 🫶🏻

Carlie

LOVED IT! i felt the burnnnn. I am just getting back into the gym after a month and your program is so amazing. cant wait to do more!

Frankie

Such a great workout! My legs were shaking by the second exercise. I’ll definitely be feeling this tomorrow but in the best way!

Cassie Reynolds

Sydney

First day back in the gym after taking a little break! This kicked my ass…

Kelsey

Makayla

This is honestly the best workout and workout app I have ever used!! Thanks Soph for making it so easy and accessible! I loved referring to your videos to make sure my form was correct.

Jenna

This is the best workout. I've tried another program and was not as satisfied and fatigued after the workout as I am now. So excited to see the transformation after completing the entire program!

Ashlie

I realized I am so out of shape but it will get better

That was such a great workout! I just started to get back into the gym and I love the way it’s going using your workouts!

Halle

kayla

Lauren

It was very challenging, but felt so rewarding to finish!

Erin

- 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

Hey bestie!! First time doing a workout with the app and it was hands down the best workout session I have had! I’m new to the gym and get MAJOR gym anxiety but having an outline and demonstrations of the workouts helped it go so much smoother. I am a huge fan of you and all of your work that do through social media! You have already helped me so much in my journey! Thank you thank you ❤️❤️

Olivia Bourque

Whitney Howell

Week 1 Day 2 - Back + Biceps

Kicked my butt! Great work out to start the day!

Hailey

Ashlin

I’m a mom???? My abs say no, my child says otherwise

Jessica

Week 1 Day 3 - Core + HIIT

Savannah

Great work out again! Thanks to Sophia for the tip about dropping weight when I felt like my form was off, I did that a few times & could tell where I was going wrong! 
I was a little confused with the rear delt fly’s, I felt like it was working my back?? Idk but overall feel great!

I’m toast!!! The app is so easy to use and not too distracting.

Cristina

Week 1 Day 4 - Chest + Shoulders

Girllll when I say my legs were SHAKING….such a killer workout. You’re amazing <3

First week back after the new year. This absolutely killed my legs! Loved it!

I literally could barely walk after this!! Leg extensions have never been so hard before. & the step ups had me SHAKINNGG

Week 1 Day 5 - Quads

alison

My legs are shakin. Great workout Sophia!

Alysa

Week 2 Day 1 - Glutes + Hamstrings

Sara

Laura

Soph is always killin it. Solid pull day🤝🏼

Macy

Week 2 Day 2 - Back + Biceps

Great one when you don’t have much time!

Kelly

Week 2 Day 3 - Core + HIIT

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

Cheyanne

Week 2 Day 4 - Chest + Shoulders

I upped my weight on some but still don’t know if I’m ever going to be able to up my weights on the leg extensions haha legs are dead by this time, but feel great!!

Madison

Week 2 Day 5 - Quads

Love this leg day. I think it would be helpful to detail the instructions a tad more. Like on the BSS for a glute day, we should be hinging forward slightly right? I feel them in my quads the most!

Catie

I’ve upped my weight on some! I’m still having a hard time with RDLs. I start with no weight/little weight on the smith machine bar & I feel the exercise in all the right spots. But when I up the weight just a little I feel like I don’t feel it?? I feel like the no weight is too easy so idk what to do

Alice

Week 3 Day 1 - Glutes + Hamstrings

I felt really strong doing this workout today 💪🏻

Loved loved loved this workout! My arms are fatigued. I feel so strong after this work and I even hit new PR’s today 🥳👏

Week 1 Day 1 - Glutes + Hamstrings

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