Name: Playbook - Brynley Joyner - Lower body
Uploaded: 2024-03-01T12:58:24.882Z
Duration: 65 min
Description: Lower body

-use the smith machine, and stand in a split position for these lunges!
-complete all reps on one side, and then switch to the opposite side
-start by standing up with your legs extended, and keep the weight in your front foot, specifically in the heel, to put the weight into your glutes on the front foot! Think about pushing through your heel to drive the weight in the floor!

Smith machine static lunges

* i’m using a hip thrust machine, but you can do regular hip best with a barbell or with a heavy dumbbell if your gym does not have this machine!)

- 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

* go heavy on the weights, and take a 45 second rest in between each set

Hip thrusts

For this superset, go moderate weight because the reps are high!

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

-Bring your feet to the bottom of the push pad in front of you, and let your heels dangle off slightly
-in a slow, controlled motion, pressed into the balls of your feet to perform a calf raise

Calf press

Superset 1

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Hold a weight at your chest or in your hands hanging down
-slightly hunched your upper back, to drive the way into your glutes
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions (glutes focused)

- Stand holding a kettlebell at the floor
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB sumo squat

- 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 2

- Position yourself on your hands and 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
-kick straight back (make sure not to arch your back, but keep your spine neutral and really lift with your glutes)
-that is 1 rep!

Do 15 on one leg and then switch to the opposite leg

Fire hydrants to back kick

In-out crunches

Abs & Booty finisher

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

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