Name: Playbook - Brynley Joyner - Lower body - home
Uploaded: 2024-03-01T12:58:24.963Z
Duration: 45 min
Description: Lower body - home

-perform a jumping jack, and jump straight into a sumo squat, post one time at the bottom and then head back up into the jumping jack!

Jumping jack squat pulse

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

Superset 1

-stand in a wide stance with your toes pointed out diagonally, and the dumbbells in hands hanging in front of you!

-sumo squat all the way down to the floor, and come back up but only to a halfway point, then drop that down and then stand up fully! That is 1 rep!

Sumo squat- half to full rep

-step back into a reverse lunge, and put the weight in your front foot heel, to engage your glutes!
-engage your core as you step up, while balancing on 1 foot, drive your knee up towards your chest!

-do all reps on one side, or do them alternating!
10 per side

Reverse lunge knee drive

Superset 2

-perform a glute bridge on the floor, but at the top pulse three times before you come back down!

Glute bridge 3x pulse

-start with a dumbbell racked at your shoulders
-set into a squat and try to keep that squat throughout the entire movement
-staying low, step two steps to the right, and then two steps back to the left, that is one full rep!

Double squat shuffle

Superset 3

- Step one leg back behind the other leg, diagonally
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward & then step it wide out to the side into a lateral lunge
- Complete desired reps then repeat on the opposite side

Curtsy lunge to lateral lunge

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

Weighted Fire hydrants

Superset 4

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🍑🍑🍑

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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