Name: Playbook - Brynley Joyner - W1/D1 Lower body
Uploaded: 2024-03-01T12:58:24.890Z
Duration: 65 min
Description: W1/D1 Lower body

Not going to lie, I detest the static lunges a little bit, but I get them done because I enjoy a challenge💪🏼 leaves me shaking for real😮‍💨

Olivia

Mary

I LOVED IT. Despite being at my home gym, everything was doable yet challenging after finally getting back into working out consistently.

Caroline E

Annabelle

Kelsey Stark

Kailyn

Gisele Rigo

Cadence

Marisa

Loved it !! What a leg burn, exactly what I was looking for !

Dareen

Morgan

Tyler

Abby

Lauren Prescott

First workout and I’m dying but I’m loving it!

Emily Rivera

Kayla

Christina

sooo challenging but I was listening to your podcast and was so motivated to keep going!! so proud of myself! thank you for this burner!

Maddie

Tiring but feeling much more productive and ready to start the day!

Hailey

Katelyn

Danyel Meahan

I felt the burn! It was a great workout and really challenged me🙌

Emily

Sandy

hey bryn! Can you maybe upload more stretching routines?

Elizabeth

This is my first day of using the app and I absolutely LOVED this workout!! My glutes and hamstrings were on fire 🍑🔥

Lena

Abigail

Kennedy

Paula

First solid workout after being injured :) glad to be baco

It was definitely a challenge, but very happy with the workout! Feel energised, legs and glutes are burning!! 🔥🔥

Dilara

I loved it! This is my first day with the app so I was wondering is there any way you can record weights on the app to remember what you did that day?

Sami Sample

Melissa

Brooke

Cortni Curtis

Briah Sands

Madie

morgan

so good!! needed a program to follow so i’m excited to start this one !

Anna

Great workout, definitely feel the pump !!

Jason Cortez

Nicole

So good! Great first workout and so excited for this program

Claudia

Great lower body day! Feelin quite accomplished! :) thxxx brynley! 🤍🤩💪🏻🔥

Nichol 🫶🏻

I had to start smaller since it’s been awhile but wow I can’t imagine what the results will be once I’m more consistent!

Bayley

Brie Foster

Welcome to DAY 1!!! We’re starting with spicyyyy lower body workout🔥 

Tag me on IG if you record anything I wanna see!!🫶🏽

* 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

-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

- 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)

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

- 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

In-out crunches

- 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

Abs & Booty finisher

W1/D1 Lower body

#1 START HERE!

Nancy

Mayzie

Halen

Recipes🥑🔥

Morning Mindset 📖⚡️ (wk. 1)

Killer workout!! Especially with the finishing push-ups to Superman. 🔥

Sarah

Janelle

W1/D2 Upper Body (chest & back)

Cheyanne

i meant to hit 5 stars but my hands were sweaty from this AMAZING workout 💞🤩

W1/D3 Full Body

Started off with a short cardio session - it’s been a while 😅 
Soooo excited for this!

Natalie

W1/D4: ACTIVE REST

It was good I just need something better for hip thrust cause I’m to short for the bench

Emma

W1/D6: Lower body (glutes)

Love that these days are implemented!! Training for a half marathon so it makes getting in a long run possible!

Anna Clare

Tried Orange Theory for the first time! It was so much fun!

Lauren

Pilates glass is always a good class. 😊

Destine

W1/D6 TRY A NEW CLASS!

W1/D7: REST!

Morning Mindset 📖⚡️ (wk. 2)

Giulia

Darian

W2/D1: Lower Body (Glutes & Hamstrings)

W2/D2: Upper (Back & Bi’s)

Jules

W2/D3: Full body

W2/D4: ACTIVE REST

W2/D5 Lower Body (Glutes)

Kylie

Ava Gallagher

W2/D6 TRY A NEW CLASS!

W2/D7: REST!

Morning Mindset 📖⚡️ (wk. 3)

Challenging as always! But every time I finish these workouts, I feel grateful that my body is able to handle the challenge. Also the exercise sequence is smartly composed <3

W3/D1 Lower body (glutes focused🔥)

Mahi

Catherine

W3/D2 Pull Day (back & Bi’s)

Loved it, got my boyfriend sweating as well :)

Madi

Lexi

W3/D3 Full Body

W3/D4: ACTIVE REST

Eden

W3/D5: Quads Focused Leg day!

I tried mat Pilates! I did not like it but glad I pushed myself to try something new hahah

W3/D6 TRY A NEW CLASS!

W3/D7: REST!

Morning Mindset 📖⚡️ (wk. 4)

Lily

W4/D1 Lower Body

Yara

W4/D2: Back, Bi’s & Abs

Had to make adjustments with my new gym but enjoyed this a lot!

halle

W4/D3 Full Body

W4/D4: ACTIVE REST

Holy moly that was hard! It took me 65mins

Great workout! Did it on my bday and loved it! 💗💗

Pilar

W4/D5 Lower Body

W4/D6 TRY A NEW CLASS!

W4/D7: REST!

Morning Mindset 📖⚡️ (wk. 5)

Cassie

Cami

Meredith

W5/D1 Lower body

Nice and fast. Abs at the end had me questioning life 😂

Nadine

W5/D2: Upper body: push- shoulders & chest

Kathleen

Great full body workout to start my morning! Felt strong and ready to conquer the day! 💗

W5/D3: Full Body

W5/D4: ACTIVE REST

Gabrielle

W5/D5: Glutes focused leg day + abs finisher!!!

W5/D6 TRY A NEW CLASS!

W5/D7: REST!

Morning Mindset 📖⚡️ (wk. 6)

Loved this one! Enjoying the cardio kick 🥵 I was dripping! ❤️‍🔥

W6/D1 Lower body

W6/D2 Upper body

Surprised myself by actually being able to lift the barbell for shoulder press today!

W1/D1 Lower body

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