Name: Playbook - Brynley Joyner - Full Body / 60 min.
Uploaded: 2024-03-01T12:58:25.166Z
Duration: 55 min
Description: Full Body / 60 min.

This is a full body workout using a barbell and a slam ball! You’ll finish with stairmaster at the end for some cardio but if you don’t have a stairmaster you can incline walk on a treadmill or go for a jog outside instead!

- 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

Stair Master Walk

Full Body / 60 min.

Kailyn

This workout was incredible!! Crawled out of the gym!

Kylie Ingram

Lower Body (Quad Focused) 60 min.

Paula

I look like a dying tomato but on the inside feel like a million bucks! Amazing workout!!!

Amanda Stedt

Full body / 50 min.

I’m confused how to get a workoutprogram rather than finding what you have?

Full Body / 60 min.

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