Name: Playbook - Brynley Joyner - Full LEGS! (Quads, Hammies & Glutes!)
Uploaded: 2024-03-01T12:58:25.126Z
Duration: 60 min
Description: Full LEGS! (Quads, Hammies & Glutes!)

Savannh

Valerie 

This was tough but so good with heavy weight🔥

Kyrsten

Laine

It was so good I felt it burning from the start

Scarlett

Xochitl

Stevie

Allison

Such a fast workout but it’s gets what it needs to get done!! Body is shakinggg

Taylor

Emily

Great workout!! The sumo squat to curtsy lunge sequence was a BURNER!! Loved it! <3

Kayla

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!)

Lower body

Much needed flute pump today 💥🔥🍑

Alexandra

Kate

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

Booty day🍑🍑🍑

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

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

Full LEGS! (Quads, Hammies & Glutes!)

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