Name: Playbook - Brynley Joyner - W1/D1 Glutes & Hamstrings🍑
Uploaded: 2024-03-01T12:58:24.903Z
Duration: 70 min
Description: W1/D1 Glutes & Hamstrings🍑

Madison

Juliet

doing this program over and i’m dripping sweat

Annabelle

Too good… could not finish bc I was shaking haha so excited for this challenge!

Olivia Samilian

Melanie

Amber

Savannh

Kaylee

brittney

Grace VerHage

AMAZING!! Best glute/hamming workout! Def a repeat

Aleena

Leigh Allison

Abby

Haven’t sweat this much in a long time. Loved it

Aggie

shae

Jeam

I prefer shorter workouts that i can get in before work! I was only able to do 2/5 circuits and my legs were shaking so bad

Liv Daniels

Amazing! What a killer to start the week!

Carmen

samantha

Kelly

Isabella

Amazing! I’m so excited to start training with you! Especially since this is my first program I’ve followed!

Christy

Cascade33

Nicole

my legs are shaking!!!!!!! absolutely in love with this workout!!

Sydney

Never thought I could sweat so much while weight lifting!

Kate Weigum

Virginia

Abigail

Marin Coldsmith

Amazing workout! 

Left my legs like jelly but so worth it ❤️

Kay-Leigh

It was great, thank you! I just started your program today. I love it so far!

Taylor

So good 🔥 possibly shorter work outs for the busy gals?

Agueda

Didn’t lift as much as a should’ve during marathon training… post marathon lifting is foreign and I am shaking 😂😍

Claire Sirmon

So excited to finish this program! What a start! 🔥

Scarlet

wow 5 rounds! 🥵started over the program! just as good as the first time!

Sierra

Wow that was the best workout I’ve had in forever honestly

Sierra Caporale

Brooke

Woof🥵 that circuit was challenging but so satisfying to complete!

Molly

It was on fire🔥🔥, don’t feel my legs🥵

Daniela

Sydney Holtman

my legs are burning. first time working out in months and i could not finish it!! so hard but so good 🥵

Jocelyn

I AM DYING! in a good way 🔥👌🏼☀️

Remi

Piper

This was a great change from my typical workouts! I am covered I sweat after this. Thank you!!! 💓

Emma

So good🔥 definitely going to feel it tomorrow!!

Gracee

Definitely a challenging workout! The circuit is what was most difficult but I’m proud of myself that I got through it!

Miranda

the best workout i’ve had in a LONG time!!💕

Ryan

Welcome to Day One!!!🔥 so excited to have you here! Start this workout with a quick warmup of your choice: I usually walk on an inclined treadmill for about 5 minutes to get my body & heart rate warmed up!

GO CRUSH IT🔥👏🏽

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- 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

Barbell hip thrusts

-start with a heavy weight hanging in between your hands, toes pointed out diagonally and a wise sumo stance

-squat all the way down
-come up halfway, pause, the go back down, then come up to starting position: that is 1 rep!

Hanging Sumo Squat: 1/2 to Full

For this circuit you will start with the first exercise and move down the list until you get to the last one, then rest and start round two & so on!

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

12 per side!

Dumbbell bulgarian split squat

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

-12 per side!

Single leg RDL

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

-make sure you engage your core, and don’t arch your back!
-20 per leg!

Back kick glute lifts

Squat jumps

Glutes circuit

Set the pace slightly slower than average and step up two stairs at a time

Stair Master Double Step

W1/D1 Glutes & Hamstrings🍑

so excited to redo this to prep for summer 2024! i remember loving it the first time and how much my body loved it to 🫶🏻

Leslie

Meredith McKnight

INTRO VIDEO

YOURE THE CUTEST. This two month program was soooo beneficial in so many ways. thanks bryn i can’t wait till july 1st !

camryn

WHATS NEXT?

i really wish there was an idea or a range of what poundage weights we should start out with/use

W1/D2 Back & Bi’s💪🏽

Emily

THIS IS EXACTLY WHAT I'VE BEEN LOOKING FOR! Needed liftd with added heart rate/cardio boosts. Doing a cut and I'm excited to utilize this program alongside it. Excited for the results!

W1/D3 Full Body🔥🤩

So grateful for this active recovery!!! I am so sore!

Selma

W1/D4 45 min walk

The circuits at the end of these workouts are *chef's kiss*!

W1/D5 Glutes 🍑😍

Shorter it doesn’t lasts 69 mins is way longer

Susana

A couple questions- when I do lunges is it a total of 24 on each side (L-R-L-R) or is it 48 on each side (LR-LR-LR-LR) for the four sets? Also how do I keep my hands from slipping during hanging crunches?

W1/D1 Glutes & Hamstrings🍑

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