Name: Playbook - Brynley Joyner - Full Body (Glutes Focused)
Uploaded: 2024-03-01T12:58:25.174Z
Duration: 60 min
Description: Full Body (Glutes Focused)

Teodora

Amazinggggg workout !! Fav one for full body

Breigh

This is a full body workout using the squat rack, barbell and a slam ball! It has an emphasis on glutes but incorporates your whole body!

- Begin with bar positioned on your upper back
- stand with a wide stance with your toes pointed slightly diagonal
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

-use a weight that is challenging but allows you to keep correct form. your last three reps should be very hard

Sumo Barbell back squat

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

-use a weight that is challenging but allows you to keep correct form. your last three reps should be very hard

Sumo deadlift

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
-hold for 3 seconds at the top

Bent over row 3 second hold

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

***modification: use dumbbells!

Barbell bicep curls

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

***modification: go on your knees

Tricep push up

This will be your finisher! If you don’t have access to a ball you can modify by doing exercises with a Dumbbell or bodyweight!

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slams

-start in a plank position and roll the ball from one side to the other!

-10 per side

***modification: use a dumbbell

Plank Ball Roll Unders

-start on your knees with the ball out in front of you bending your elbows at a 90° angle

-lean back slightly to engage your core and keep your glutes tucked

-twist from side to side using your abs to control the movement

-10 per side

***modification: use a dumbbell

Oblique twists

Ball Finisher

Full Body (Glutes Focused)

Nice full body 🦵🏼🏋️💪🏻♥️

Terri

Somi

Izzy

Full Body

Catie

Mackenzie

Full body - home

Hannah

Really great full body workout! Can't wait to come back to it again!

This made me realize how much work my squatting needs.

Yana

Box Circuit

Naomy

Madi

emma-kate

Sweaty HIIT circuit

Definitely one of my absolute favourites!!! Thank you:)

Chloe

Ella

only had kettlebells and this was a great workout

Annabelle

Kettlebell Full Body Workout

Samantha

Gisele Rigo

Total Body Intense 60 min

Katie

Total Body Dumbbell

Naomi

Catherine

Spin + Dumbbells | Full Body

good for a quick garage workout!! loved it

Taylor

Natalie

Full Body | No Equipment HIIT 🔥

Had to split the workout.... Wasn't too bad

Giulia

Cassie Speight

HOLIDAY HIIT (bodyweight)

Full Body Dumbbell🔥

Could do the whole workout with my eyes closed, amazing thank you!!

Loving these workouts & their creativity!

Alia

Evan

Full Body HIIT

This was a great workout as an added challenge

best full body workout i’ve done🫶🏼

Kelly

Hope

Full Body on FIYA🔥

FULL BODY BURN

Great I loved the assault bike at the end

Sam VanBuren

It was great!! Do u ever do dynamic or static stretching in your workouts?

Brigitte

Sooo good! Loved the combo of cardio and weights!

Angelina

Love the 60 minute power workout, I feel great 😊🔥 💪🏻!!!

Day 2 was hard due to being sore, my muscles felt a lot better after the workout.

Nikki Cook

Audri Collier

Full body

Best sweat in a long time! loved this one🤩🤩

Full Body (Glutes Focused)

Community

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