Name: Playbook - Brynley Joyner - Lower Body (Glutes & Hamstrings) - home
Uploaded: 2024-03-01T12:58:25.763Z
Duration: 55 min
Description: Lower Body (Glutes & Hamstrings) - home

Traveling and only had dumbbells and kettlebells today and this was perfection! Kicked my booty!

Morgan

The format for this workout is supersets- 2 exercises switching back & forth for 4 rounds each!

You will complete superset #1 then move onto 2,3, and 4!

-begin in a wide stance & goblet squat
-flow straight into an RDL

that is 1 rep!

Sumo squat to RDL

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

10 per leg

Dumbbell curtsy lunge

Superset 1

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell(s) to about shoulder height

If you have a heavy weight dumbbell you can use one if you don’t you can use both and hold them both in your hands

Dumbbell swings

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor- Hinge at your hips, and lower your torso until it’s almost parallel to the floor

-15 per leg

Dumbbell single leg RDL

Superset 2

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
-then go straight into a low squat
-that’s one rep!

Good morning to squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Superset 3

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

* to elevate your feet you can stand on another dumbbell or a small surface!

Elevated DB glute bridge

-keep the same position as the heel elevated glute bridge but stay elevated without coming down and just pulse slightly!

Elevated Glute bridge pulse

Superset 4

5-7% incline
4-6 mph

Or just a moderate jog outside to finish off the workout!

Inclined Treadmill Jog OR jog outside!

Lower Body (Glutes & Hamstrings) - home

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

Kayla

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

Scarlett

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

Emma

Hamstrings & Glutes / 60 min

Savannh

Valerie 

This was tough but so good with heavy weight🔥

Kyrsten

Full LEGS! (Quads, Hammies & Glutes!)

Megan

Elena Mendoza

wow… i feel AMAZING right now. pain in the moment but worth it after 🫶🏼

Kelly

Glutes & Hammies Day

Soooo tiring… but an amazing workout:))

Rhiannon

Catherine

Julianna

Audri Collier

Glutes workout

Lower Body (Glutes & Hamstrings)

Lower Body (Glutes)

Lower body (glutes focused🔥)

Samantha

Quads Focused Leg day!

Lower Body

Somi

It was more than perfect! Killed the gym today, thanks :)))

Lower Body (Glutes & Hamstrings) - home

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