Name: Playbook - Brynley Joyner - Full LEGS! (Quads, Hammies & Glutes!)
Uploaded: 2024-03-01T12:58:24.208Z
Duration: 60 min
Description: Full LEGS! (Quads, Hammies & Glutes!)

that was hard!!! but I feel so good!! 🔥

Megan

This workout was insane! My legs are dead!

Peri

Sydney levenfeld

This is a full leg workout using Barbell and Dumbbell‘s! You’ll be working quads hamstrings and glutes throughout this entire work out 🔥🔥

- 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

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
-Hold for 3 seconds at the bottom
- Press up through your heels

Front squat

- stand in a wider stance with your toes pointed diagonally outward for sumo position
-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 sumo RDL

-stand in a similar position where you chose pointed out weird slightly wider stance and one heavy Dumbbell in the middle of your feet
-move down into a squat to pick the dumbbell up with one hand then set it down and repeat with the opposite hand
-then go into a Body Weight Curtsey Lunge on both sides
-that is one rep! Keep repeating!

Dumbbell sumo to Curtsey sequence

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
-then go directly into an RDL
- Work both sides

Bulgarian split squat to rdl

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

-place a dumbbell in between your feet with your knees bent out in front of you looking at your toes
-engage your core as a Crunch or Dumbbell up by driving your knees straight up into the air try to use your lower core to pull the dumbbell up into the air!

Abs finisher

Full LEGS! (Quads, Hammies & Glutes!)

This is ✨PERFECT✨ before a workout! Easy to do & really stretches your body and prepares it for a workout! 🫶🏼

Jessica

Monica

It can’t be hard to post follow along videos?! Especially when paid😩. How does one stretch when videos are cutting? I can’t magically jump from one stretch to the other. All in all, too fast, impossible to follow along. YouTube videos are better.

Warmup Stretch

camryn

Terri

Full body (45 min)

Such a good and sweaty workout🥵 👍🏼

Chloe

Gisele Rigo

Post Thanksgiving FULL BODY BURNOUT🔥💥

Maddie Dasho

Feeling strong and happy with the movement! 🙌🏻

Graci

Shoulders & Triceps (Dumbbell only)

The hip thrust hold was a killer! Legs were shaking!!!

Janese Manning

Glutes & Hammies Day

I love these except for how many exercises and how little rest time,  I really pushed myself and I only got 4 exercises done in 60min training close to failure, maybe less volume would be better

Zara

Those bulgarian split squats were killer!

Jaden

Glutes Day🔥

Protein French Toast

Rebekah

this was like the most perfect HIIT ever!!

Shelby

Full Body HIIT

Lainey

PUSH DAY! Shoulders, chest & tri’s

Banana-Mango Nice Cream🤍

Elaine

Full Body Dumbbell🔥

Finished in 35…just the right amount of challenge this morning!

Serena

Amanda

Kate

HOLIDAY HIIT (bodyweight)

only had time for 3 rounds but feel so much bettet

Great quick at home circuit! Got my heart rate up and a good sweat going with no weights and a doable amount of time!

Chelsea

Spencer Smith

Lazy Girl bodyweight work🔥✨

Brynley

Full Body (Glutes Focused)

Olivia

Elianna

Abs finisher🔥

Michelle

Rayka

Cardio HIIT 🔥

UPPER BODY (Back & Bi’s focused)

This was great. Didnt expected to be this hard. Modify timing and did part of some exercises lower impact and still burning!!!

Tania

Loved this workout, so good 😊 Will definitely be doing again.

Shavy

Cardio HIIT

Full body gym🔥

Mock Chickfila Tenders & Sweet potato fries!!!

PANCAKES + misfits bar

Wow this felt so good got my heart rate up and felt like I was strengthening what a perfect blend

Brooke

Legs & Hammies 🔥🔥

I don’t see the recipe. I only see a short picture of it. I’m confused

Protein French toast😍

Cinnamon Apple Mug cake brekky

Protein Brownie😋

Pres

Virginia

Callie

Full Body Sweaty Circuit🔥

Perfect primer for full body workout days! Thank you queeeeen 🤜⚡️🤛

Full Body Warmup & Stretch

Erika

Protein Energy Balls

Isabel

Jess

Abs finisher❤️‍🔥

Microwaveable cookie cake😍

Paula

Catherine

killer and easy to do anywhere (including late night on a front porch 🙃)

Morgan

Abs❤️‍🔥

Great😍 I just did 3 rounds per circuit because for me it was too much but I loved the exercises 💪🏻💪🏻

Kalli

Dumbbell Only- Full Body!!

IMMEDIATELY SAVED as my fave low impact burner

Savannh

Katie

Arms & Abs (20 min.)

Great quick workout🙌🏼 Swapped a few exercises to make it at home friendly! Thank you☺️

Grace

in a gym it is pretty hard to keep a machine for yourself through 4 rounds so perhaps alternatives that might reflect this potential gym issue. thank you!

katy

30 min Full Body Workout!

Naomi

Hard, I need to try this daily - 30 day ab challenge for me !

Such a good burn & perfect amount of time

ABS❤️‍🔥

Burner!! Great to finish out your workouts🔥🔥👊🏻

such a good quick ab burn! Love it with the weights!

8 minute abs

Kelly

I really enjoyed this I was only able to complete two rounds but I am glad I pushed myself to do it!

Madison

Just what I needed this morning 💪🏽💪🏽

Jillian

Bodyweight HIIT

Oh my goodness! That was an amazing workout! Easy to modify if ended! It kicked my booty, thank you Brynely!!

This was a great little sweat. I’m doing 75 hard so I like to mix up the outdoor workout - this was perfect!

Full LEGS! (Quads, Hammies & Glutes!)

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