Name: Playbook - Brynley Joyner - Full Body
Uploaded: 2024-03-01T12:58:25.370Z
Duration: 65 min
Description: Full Body

- Begin with bar positioned on your upper back
- 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

Barbell back squat

- 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

-hip thrust up to the table top position, and hold it there, do small pulses really engaging your glutes in driving through your heels into the floor!

Hip thrust hold pulses

Superset

- Using and underhand grip pull the bar towards your hips    
-return slowly using the resistance

Underhand seated row

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

Upper Body Triset

Hold a dumbbell above your head, and step up onto a bench or box driving the weight through your heel to put the weight in your glutes!

Do all on one side, or alternate each time!

10 reps per side!

Overhead step ups

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-Press all the way up
-Bring the weight down to the floor and jump out into a plank
-add a push-up for a challenge or just jump straight back up!

Dumbbell hammer curl press burpees

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits (go alternating to your diagonal sides)
- Avoid swinging

8 per side, 16 total

Hanging knee ups

Banded pull ups

Full Body

Savannh

Erin

Upper body: push- shoulders & chest

Emily

Allie

this exercise REALLY pushed me. i dread upper body workouts but today was so much fun and had me so motivated!

Kaylee

Back, Bi’s & Abs

Chloe

Scarlett

Upper Body (chest & back) - home

Gisele Rigo

i love how this workout was shoulders, then a tricep exercise and back and forth so that i could perform each set adequately! love this workout! thanks brynn! love u

Maddie

Morgan

Shoulders & Triceps (Dumbbell only)

a killer workout fo sure, must try🔥🔥

Kayla

Kyrsten

Biceps & Back Burn

LOVE this one! One of my fav upper body workouts

Catherine

Pull Day: Back & Bi’s

Kailyn

I didn’t love it a lot. The arms bit was in my opinion repetitive and the abs a bit tough with that amount of reps. But loving the rest of workouts🫶🏻

Paula

Biceps, Back & Abs | Dumbbell

Zara

This was a great workout!! Loved it. I wish I would be able to see the tempo better though, all the exercises are sped up

Lindsay

Literally dead after this workout, but in the best way

Jordan Morton

PUSH DAY! Shoulders, chest & tri’s

Piper

Marie

Virginia

W1/D5 Upper body & Abs: DUMBBELL!

PULL DAY (back & Bi’s)

samantha

Megan

Upper (Back & Bi’s)

Pull Day (back & Bi’s)

OMG haven’t done a workout like this in such a long time! I am so beat but it felt so good!

Full Body

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