Name: Playbook - Brynley Joyner - Booty day🍑🍑🍑
Uploaded: 2024-03-01T12:58:24.899Z
Duration: 60 min
Description: Booty day🍑🍑🍑

Much needed flute pump today 💥🔥🍑

Alexandra

Kate

I didn't have a box and couldn't find an easy substitute in the workout

Kayla

Malia

Kelly

beat burn i’ve felt in so long 😍😍

Destine

- 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

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

10 per side, 20 total!

Dumbbell box step ups

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

10 per side!

Dumbbell bulgarian split squat

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box into a deep squat
- step back down & repeat!

Box jump squats

Circuit 1

- Hold a weight 
-slightly round your upper back
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up & pulse at the top

Dumbbell glute bridge pulses

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Bring it back down then kick to the back! That is 1 rep!

15 per side!

Make sure you engage your core, and don’t arch your back

Fire hydrant to back extension kick

Circuit 2

Booty day🍑🍑🍑

Lower body

Lower body - home

that last RDL&BSS combo was the end of me ! So good 🔥

Angi

Vanessa

Marie

Dumbbell & Bench Legs

Terri

Savannah Hartman

Cable legs & booty

Couldn’t finish it all but I tried my best considering I’m just starting to get into the working out rhythm. I’m dead 🍑🔥

Adriana

Meredith

Lower Body: Glute focused CRAZY BURN!🔥

Gisele Rigo

It was just not enough rest for me but it was a really good burn

Scarlett

BRYN this program is getting me so healthy and confident 🤟🏻🤍🥰💕🥺 thank you

Emma

Hamstrings & Glutes / 60 min

Savannh

Valerie 

This was tough but so good with heavy weight🔥

Kyrsten

Full LEGS! (Quads, Hammies & Glutes!)

Megan

Elena Mendoza

wow… i feel AMAZING right now. pain in the moment but worth it after 🫶🏼

Glutes & Hammies Day

Soooo tiring… but an amazing workout:))

Rhiannon

Catherine

Julianna

Audri Collier

Glutes workout

Lower Body (Glutes & Hamstrings)

Lower Body (Glutes)

Lower body (glutes focused🔥)

Samantha

Quads Focused Leg day!

Lower Body

Somi

It was more than perfect! Killed the gym today, thanks :)))

Legs & glutes  - home

Legs & core - home

Traveling and only had dumbbells and kettlebells today and this was perfection! Kicked my booty!

Booty day🍑🍑🍑

Community

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