Name: Playbook - Brynley Joyner - Lower body (glutes focused🔥)
Uploaded: 2024-03-01T12:58:25.263Z
Duration: 60 min
Description: Lower body (glutes focused🔥)

Audri Collier

-if you have a band put it right above your knees, if not you can do this without a band and just hold a light dumbbell in front for a little extra resistance!

-sit into a “chair” and stay low as you walk about 25 steps to the right, and then 25 steps to the left! If you don’t have space like this, you can stay in the same spot and step side to side alternating which foot back-and-forth!

Banded squat walk

- 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

- 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

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

20 steps per leg! I did 10 per leg down & 10 per leg back! But if you don’t have space, you can just do forward lunges in the same place 20 per side!

Dumbbell walking lunges

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Superset

- Place the heavy dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pulse one time at the top, slowly lower back down

Heavy Dumbbell glute bridge pulses

-use a weight that is a little bit lighter than the last one you used
-stagger your feet so 1 foot is out a few inches further than the other one
-The closer foot is the one that will press the weight up, the further foot should only have about 20% of the weight in it!

-10 per side and then switch feet!

B stance glute bridge

-start in a sumo squat position with a heavy dumbbell hanging in front of you
-keeping your chest up squat down, and pulse two times before standing back up to starting position!

Hanging sumo squat 2x pulse

- Position yourself on your hands and knees with a dumbbell behind your knee
- 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

10 per side

Weighted Fire hydrants

-start with 2 light weight dumbbells in front of you, squat into a sumo squat position to Deadlift the dumbbells, then set them back down, jump out into a plank, perform a mountain climber, and jump back!

That is one full rep!

Burpee combo

Triset

Lower body (glutes focused🔥)

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

Glutes workout

Lower Body (Glutes & Hamstrings)

Lower Body (Glutes)

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 focused🔥)

Community

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