Name: Playbook - Brynley Joyner - Glutes & legs / 60 min.
Uploaded: 2024-03-01T12:58:25.154Z
Duration: 60 min
Description: Glutes & legs / 60 min.

Kailyn

Mariah

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Warmup bodyweight squats

- Begin with bar positioned on your upper back
- stand with a wide stance with your toes pointed slightly diagonal
- 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

-use a weight that is challenging but allows you to keep correct form. your last three reps should be very hard

Sumo 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 stand back up to starting
- Repeat on opposite side

Deficit barbell reverse lunges

- Stand in front of a box or bench
-hold dumbbells in your hands
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat 
-engage your glutes
-repeat on the opposite leg

Box or bench step up

-if you have a ball use it if not you can do it without one and just pulse at the bottom!

Pulse Squat jumps

- we flat on your back with your knees bent and wipe them side to side!

This is your abs finisher!
*10 per side 20 total per set

Windshield wipers

Glutes & legs / 60 min.

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?

Glutes & legs / 60 min.

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