Name: Playbook - Brynley Joyner - Lower Body (Glutes & Hamstrings)
Uploaded: 2024-03-01T12:58:25.228Z
Duration: 70 min
Description: Lower Body (Glutes & Hamstrings)

- 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

New exercise!! This is a pseudo single-leg movement aimed at placing ~ 70% of the weight load on your working leg and only about ~ 30% of the weight on the assisting leg! Great for guiding unilateral strength

Drop the weight significantly from what you just did regular hip thrusts with! I dropped by 50%

Lean your back on the box or bench, place the bar over your hips

Get in position for a regular hip thrust

Now slide one foot forward a few inches (this forward foot will be the assisting side) when lifting the weight up think about putting the majority of the weight in the regular stance foot!

Engage your core and lift your hips up to be almost tabletop with your belly button squeezing your glutes at the top, and slowly come down!

Do the amount of reps for that one side, and then switch positions and do it on the opposite side!

B-stance hip thrusts

-place a band above your knees, and a moderate to heavy dumbbell on your hips

-hip thrusts the dumbbell up until you’re at table top, this will be the position you stay in the whole time!

Do 2 pulses in that position, then send your knees outward, using the band for resistance 2 times!

So it should be, pulse, pulse, abduction, abduction= one rep!

Performed 10 reps

Band & Dumbbell combo

- 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 RDL

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

-to put an emphasis of the weight into your glutes, slightly hunch your upper back before lifting!

Weighted hyperextensions

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Superset

- Position yourself on your hands and knees with a band right above your knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded Fire hydrants

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Finisher Superset

Lower Body (Glutes & Hamstrings)

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)

Lower body (glutes focused🔥)

Samantha

Quads Focused Leg day!

Lower Body

Somi

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

Legs & glutes  - home

Legs & core - home

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

Lower Body (Glutes & Hamstrings)

More workouts from Brynley Joyner