Name: Playbook - Brynley Joyner - Lower Body - home
Uploaded: 2024-03-01T12:58:25.775Z
Duration: 40 min
Description: Lower Body - home

Erin

- Stand in a wide toed out stance 
- Hold dumbbells between your legs in front of you
- Lower into a squat, come up half way, then go back down, then come up all the way! That is one full rep

Dumbbell sumo squat (Half to full rep)

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

Jump squats

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up, pulse one time at the top before coming down
-make sure to keep your core engaged, and not arch your back!

glute bridge w/ pulse

Triset 1

- stand with 1 foot in front, and your back foot just barely touching the floor behind you for Balance
- Lower slowly, hinging your hips backward, the dumbbells should reach to your shins
-squeeze your glutes as you stand back up!

Single leg RDL

- Holding the dumbbells at your sides
- Step one leg directly back and bring your knee almost to the floor, then weld balancing take that same foot into a curtsy lunge, diagonally backwards
-step back up to starting position
-make this a slow and controlled movement, balance can be tricky at first!

-complete all reps on one side, then switch to the opposite leg!

Reverse to curtsy lunge

-rack a dumbbell on your shoulders
-In a narrow stance, performance quite, and as you are extending up, step your right foot out to the side into a wider stance and perform a spot there, before stepping back!

That is one full rep, complete all on that side and then switch to the opposite side!

Narrow to wide squat step

Triset 2

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

- Position yourself on your hands and knees
- Keeping your knee in a bent position, place a dumbbell behind your knee
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back & pulse one time at the top
-make sure your core is engaged, and you are not arching your back, but keeping a neutral spine!

Donkey kick (extended)

Triset 3

Lower Body - 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 :)))

Legs & glutes  - home

Legs & core - home

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

Lower Body - home

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