Name: Playbook - Brynley Joyner - W1/D1: Lower body
Uploaded: 2024-03-01T12:58:25.073Z
Duration: 45 min
Description: W1/D1: Lower body

Emily Myers

Annie Holsomback

That was a tough workout! When I finished, I was thanking Jesus 🙏😘

Sarah

Allaina Bennett

Avery

This was the best workout ever if you want to focus on your legs! I was feeling the burn the entire time but it feels so good! 🫶🏼

Jessica

Hailey

Ivette

amazing! i’m actually dying but totally worth it!

Grace

Sophie

The only change I would suggest is maybe a before and after stretch or tell us if you do more that day

Monica

Perfect for glutes, 4 times top much for me but I'm working on it

Priscella

This was an amazing workout! So excited about this program!!

Megan

Such a burner. I didn’t even have weights and it energized me so much!!!

Riley

Anthony Hockey

Good!! Frickin burned lol. Thank you ❤️

Brianne

Destine

Olivia

Anais du Preez

Inequ Maja Holm

Allison

Ouuuch! I have not been working out for a couple of months so this one burned! 😅

Andrea

first workout back after an injury. Felt great!

denike le roux

Marissa

Molly Fortner

Scarlett

First workout down, and it kicked my 🍑! Felt amazing, though, to get it done 💪🏼🙌🏻

Makayla

Carol

Madilyn

Glutes are definitely burning 😆❤️‍🔥

Desi

This workout was a lot, it kicked my ass!!! 

Awesome!!!

Carrie Koester

This one was good! IT BURNS!
Lol definitely do the fire hydrants with a soft weight if you can. I used metal & it HURT

Claire

I’m SWEATING!! Got muscles burning that I haven’t worked in a while/ever!!!

Elizabeth

First workout in a year and whew girl, you whooped my butt!

Jayme

Stefanie

This one really hits. I can’t feel my glutes.

Loved it! So hard even without using some of the weights 😅 

I am going to push myself to finish this whole spring break workout!

Rebekah

LOVE THESE WORKOUTS!! So hard but so fun!!

Maggie Roberts

Lucy

Audri Collier

So so sweaty! This is my first official workout with you and I love how much it challenges me, yet is fun! I truly felt like an athlete again and it is the best feeling!

Chloe

Anna

Great sweaty, well rounded lower body workout!

Aija

Christine Lopez

Welcome to DAY 1!! Starting with a spicy lower body⚡️ let’s get it !!

-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

W1/D1: Lower body

#1 START HERE!

Recipes🥑🔥

Morning Mindset 📖⚡️ (wk. 1)

camryn

Great upper body. At the end I made my own ab workouts. My shoulders and arms were tapped out ❤️

idk how a any one completes these in 55mins 🥵 good workout tho!

Rylee

W1/D2: Upper Body (chest & back)

Good, but I had a huge headache today so took me longer than normal :/

Caroline E

W1/D3: Full body

W1/D4: ACTIVE REST

I did 3 sets instead of 4 because I was dragging today.🤣

Kristie

✨OBSESSED✨ WITH THIS WORKOUT!! So sweaty 💪🏼 finished in 30 minutes!

W1/D5 Lower Body

W1/D6 TRY A NEW CLASS!

I love that there are days on your programs reserved for rest and walks outside to recover!❤️

W1/D7: REST!

Morning Mindset 📖⚡️ (wk. 2)

Hello! First off love,love, love your program! I’m just coming back from a weekend of being sick and I was wondering if you have any modifications for your exercises? So that if people are not at 100%, or just want to take it slow they can still do the workout just at a different level. Anyway thank you again!!

Ella

Holy guacamole that ab circuit at the end was killer!!!🥵🔥

W2/D1 Lower body

Lindsey

W2/D2: Upper Body (Arms & Abs)

Your videos are inspiring me to take the workouts outside!  Love it!

W2/D3: Full body

W2/D4: ACTIVE REST

had to modify some of the RDLs cause it hurts my back! otherwise rly sweaty, took my over an hour

W2/D5: Lower Body (Glutes & Hamstrings)

W2/D7: REST!

Morning Mindset 📖⚡️ (wk. 3)

3 rounds of each instead of four, but it was still a great workout!!!

Nicole

W3/D1 Lower Body

Gisele Rigo

W3/D2 Arms & Abs

WOW!!! THAT WAS THE BEST EXERCISE I HAVE DONE IN A WHILE!!!!! Brynley!! You killed this one! Thank you girl🤍😋

Ripley

W3/D3 Full body - no equipment

W3/D4: ACTIVE REST

I couldn’t do all 5 rounds, but still a great sweat!

Killer workout! Did not think that I’ll be able to do all the sets, but I did 💪

Liza

W3/D5 Legs & core

W3/D6 TRY A NEW CLASS!

W3/D7: REST!

Morning Mindset 📖⚡️ (wk. 4)

Probably my favorite lower body workout but

Cece

W4/D1 Lower body

HOLY WORKOUT!! 💪🏼✨ This was amazing and definitely makes you break a sweat!

W4/D2 Arms & Abs

My back has been bothering me (it’s out of alignment), but other than that killer workout🔥🔥

W4/D3 Full body

W4/D4: ACTIVE REST

Rosi

W4/D5 Legs & glutes

W4/D6 TRY A NEW CLASS!

W4/D7: REST!

Morning Mindset 📖⚡️ (wk. 5)

That was so brutal!! But so fun too!!🔥🔥

Loved the legs sesh! I was dead at the abs rounds so didn’t manage to do them all but my core is getting stronger week by week 👊🏻

W1/D1: Lower body

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