Name: Playbook - Brynley Joyner - Glutes & Hammies Day
Uploaded: 2023-05-30T23:27:14.017Z
Duration: 60 min
Description: Glutes & Hammies Day

Janese Manning

Sydney levenfeld

Lydia

- 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

- 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

Sumo deadlift

- Start with both feet on a plate and weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and pulse once
-stand back up to starting positon
- do all reps on 1 side & then Repeat on opposite side

Deficit barbell reverse lunges pulse

- 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 hold

- Push your hips as you come down
- Reach parallel or slightly tap the ball with a pulse and explode up

Jump squats

Toe tap crunches

- Keeping your core tight
- Raise one knee up with a crunch, then the other!
- Avoid swinging
-10 per leg, 20 total

Hanging alternating knee ups

Glutes & Hammies Day

great way to finish out your workout!!! 🔥🔥

Ashley

Loved it! I lost touch with working out but after following you on instagram it made me want to get back into it!

emily

Abs finisher

LOVE this 5 min ab! So perfect after a workout!!

Catherine

Abs finisher 🔥

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

Peri

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

Abigail

Cardio / Bodyweight Workout

Kelly Watson

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

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

Naomi

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

Quick and effective weighted abs❣️🔥

Sarah Owens

8 minute abs

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

Such a good burn & perfect amount of time

ABS❤️‍🔥

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

Paula

30 min Full Body Workout!

Katie

Amazing but 2 exercises I couldn’t do it because they were too difficult for me but getting there step by step✨💪🏻

Amanda

Arms & Abs (20 min.)

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!!

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

Morgan

Abs❤️‍🔥

Microwaveable cookie cake😍

Kate

Isabel

Jess

Abs finisher❤️‍🔥

Erika

Protein Energy Balls

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

Full Body Warmup & Stretch

Virginia

Callie

Amazing short and efficient workout when I ended up running short on time today. Was so thankful to have this as an option!

Brooke

Full Body Sweaty Circuit🔥

Protein Brownie😋

Cinnamon Apple Mug cake brekky

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

Protein French toast😍

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

Legs & Hammies 🔥🔥

PANCAKES + misfits bar

Mock Chickfila Tenders & Sweet potato fries!!!

Full body gym🔥

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

Shavy

Boboot0496

Cardio HIIT

UPPER BODY (Back & Bi’s focused)

Abs finisher🔥

Rayka

Cardio HIIT 🔥

Moira

Elianna

Brynley

Full Body (Glutes Focused)

María Victoria

Avery Chapman

Paulina

Lazy Girl bodyweight work🔥✨

Chiara

One of the best HIIT workouts I’ve done in a while! 10/10 loved this! Those last 12 will come back to get ya for sure!!❤️‍🔥

Sydney DeLong

HOLIDAY HIIT (bodyweight)

Jaden

Full Body Dumbbell🔥

Banana-Mango Nice Cream🤍

Abby Kelsch

Savannah Hartman

PUSH DAY! Shoulders, chest & tri’s

Rebekah

this was like the most perfect HIIT ever!!

Shelby

Jude

Full Body HIIT

Protein French Toast

Full LEGS! (Quads, Hammies & Glutes!)

Left me feeling so refreshed but also dead 👏🏼🔥

Molly

Glutes Day🔥

Feeling strong and happy with the movement! 🙌🏻

Graci

Shoulders & Triceps (Dumbbell only)

Mercedes

First time doing one of your workouts but absolutely loved this one!!

Alexandra

This was one of the best workouts I’ve had in months. Big fan of the full body focus - Mix of strength training and HIIT. Loved the warm up and sprint finisher.

Glutes & Hammies Day

Community

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