Name: Playbook - Brynley Joyner - Lower body - home
Uploaded: 2024-03-01T12:58:25.056Z
Duration: 50 min
Description: Lower body - home

Terri

-start any shoulder with stance holding a dumbbell in front of your chest, squat down and hold at the bottom of the squat for a second

-lift your foot up onto the ball of your foot flexing your calf one leg at a time, as you do this try to shift the weight into the glute of the supporting foot!

Goblet squat calf raises

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

Jump squats

Superset 1

-hold the dumbbells at your sides
-step back into a reverse lunge, then bring your foot up to tap the middle stance, for balance, then step straight into a front lunge! Return back to standing position, that is one full rep!

Complete all on one side, or do these alternating!

10 per side

Back-to-Front Lunges

-Start in a squat position & step 1 foot out to the side, then the other.
-then place your hands on the floor in front of you and jump out into a plank position, then jump back to a squat

Squat side steps burpee

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

Superset 2

This is the way to make an RDL just a little more challenging!

-start standing straight up, hinge your hips and send your hips back as you bring the weights down towards your shins, start to come back up pause halfway, lower back down to your shins, and then come all the way up, squeezing your glutes at the top of the motion!

RDL- half to rull

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in 3x
-slowly lower back down

Glute bridge with 3x abduction

Superset 3

-start on your knees and elbows, I’m using a 2 inch elevation on my elbows, but if you don’t have one the floor is fine too!

-engage your core, & your glutes, and send one leg back with a pulse at the top before coming back to starting position

Make sure you keep your spine and core tight, and don’t allow it to arch as you kick back!

Complete all on one side before switching to the other leg

Back kick w/ Pulse

Jacks knives

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

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

Community

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