Name: Playbook - Sophia Panella - Week 4 Day 1 AT HOME - Glutes + Hammies
Uploaded: 2025-03-07T18:13:41.382Z
Duration: 45 min
Description: Week 4 Day 1 AT HOME - Glutes + Hammies

Last week of this program didn’t go as planned, but I’m still finishing it out. Can definitely tell the difference between week 1 to now! Loved this program.

Alexys

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

Emily

- 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 4 Day 1 AT HOME - Glutes + Hammies

Kate

Deanna Kutscher

Girl, I’ll be honest.. I haven’t lifted weights for an embarrassing amount of time for someone who used to always be in the gym. This workout as simple and very effective, I feel great and I know my legs will be sore in the best way. With or without the addition of weights, this was a killer workout! Loved it. 🫶🏼

Claire

Week 1 Day 1 AT HOME - Glutes + Hammies

Workout was great. I had to adjust a little but because I was unaware I would need a bar to do this or a bench. I would say to improve I would make workouts you can do at home with less equipment. ❤️

Koleen

Awesome! I feel like I pushed myself but I’m not drained. Love!

Whitney

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

Wish I had burned more calories, but it was a nice break from my usual. Core is 🔥

REALLY tough after the first leg day 😅 great workout but tough when you’re super sore haha

elizabeth

Week 1 Day 3 AT HOME - Core + HIIT

Alyssa

Nicolette Bruno

Week 1 Day 4 AT HOME - Back + Biceps

Finished week 1 feels so good and getting so much good movement in. I didn’t realize it would feel so rewarding to finish the week but it does! Can’t wait to continue 🥵

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

Week 1 Day 5 AT HOME - Quads + Calves

Alexis

Michael

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

Week 2 Day 1 AT HOME - Glutes + Hammies

Had to cut out the last round of supersets for time sake, but my shoulders are feeling it🙌🏼

Alli

Aubree

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!

Lexy

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

Libby

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

Kalie

Love feeling stronger with my reps each week!

Week 3 Day 4 AT HOME - Back + Biceps

Those lunges were killer but I can feel myself getting better!

Week 3 Day 5 AT HOME - Quads + Calves

Week 4 Day 2 AT HOME - Chest + Shoulders + Triceps

Week 4 Day 3 AT HOME - Core + HIIT

Lifting much heavier and feeling so strong!

Week 4 Day 1 AT HOME - Glutes + Hammies

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