Name: Playbook - Brynley Joyner - Full body: back & Glutes focused / 65 min.
Uploaded: 2024-03-01T12:58:25.240Z
Duration: 65 min
Description: Full body: back & Glutes focused / 65 min.

This is a full body workout with an emphasis on back & Glutes!🔥

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Hang from a bar and focus on activating your core
- Tuck your knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

Hanging oblique knee tucks

- Grab the V-bar with the palms facing each other
- Stick your chest out and lean back slightly
- Using your lats, pull the bar down as you squeeze your shoulder blades
- Pause and return to the initial position

V-bar pulldown

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Seated machine row

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Jumping jack squat jump

Dumbbell triset

Full body: back & Glutes focused / 65 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: back & Glutes focused / 65 min.

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