Name: Playbook - Brynley Joyner - W1/D2 Glutes & Hammies!!
Uploaded: 2024-03-01T12:58:25.061Z
Duration: 65 min
Description: W1/D2 Glutes & Hammies!!

Love this workout!!! Definitely felt a good burn 🔥

Chloe

WOW THIS IS A WORKOUT. I’m so proud of myself! It took me almost 2 hours and I didn’t even do the leg presses. I feel AMAZING!! You can do this!!!

Olivia Samilian

Alejandra

Maggie

Micaela Cilloniz

Samantha Maestro

Ella

Absolutely brutal! But so good. I had to modify a few because my gym didn’t have the equipment, but did my best without it!

Maddie

Omg lol OW. My legs are buttered noodles in the best way 🥲

Alyssa

channelle

Isabel

Killing me softly ❤️🥰 it was soooo much fun! Love the combination of the exercise 💪🏼👏🏻 thank you!!!

Natasha

I couldn’t even finish the last 4 exercises my feet started cramping I have really bad feet but this workout was super good I can’t wait to improve and be able to do the whole thing and heavier.

Alexandra

Brooke

Monica Wilcox

Sage

this is my favorite lower body so far!! absolutely killed me 🔥🔥

Celeste

Emily

Sindia

Danielle

Kalli

This was the BEST workout!!! I will definitely be waking up sore tomorrow! ❤️

Sierra Joost

Claire

Rachel

One of the hardest leg workouts I’ve done but loved it!!

Bethany

Jordyn

Brie Foster

Such a great workout and such a butt kicker!

Shayla

the cable machine was taken so I subbed kickbacks for bulgarians and my legs were shaking so much haha

paige

Megan

Great workout! Definitely going to feel it tomorrow 🥲🔥

Simone

It was a killer!! Couldn’t even finish it!!

Paulina

Let’s hope I don’t have to go down any stairs today 😂 awesome workout!

Melissa

Amazing!!! Feeling so strong! Each exercise left me burnt out which I struggle reaching on my own!!!

Anna

the most intense insane leg day workout i’ve done. 100 would recommend to friends

miri

That was killer!! Going to be sore tomorrow 🥵

Lauren

Katlin 

Carleigh

McKenna Mathew

Caroline

Rayka

Margherita

Elena

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

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

Jump squats

Superset 1

- Start with both feet on a plate and weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite other side or do all alternating

Deficit barbell reverse lunges

-start in a lunge with your back foot on the plate on the floor
-jump straight up slightly lifting your front foot off the floor, but staying grounded on the back foot!
Make sure you don’t allow your knee to slam on the floor when landing, but keep it 1 inch above hitting the floor and keep the motion controlled

10 per leg!

Jump lunge variation

Superset 2

- 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

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

Lying hamstring leg curls

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Begin with a heavy dumbbell in the hand of the working leg
- Press hips back and lower dumbbell down until mid shin
- Lift back up to standing and press hips forward

Repeat desired reps on opposite side after!

Heavy Dumbbell RDL

Superset 3

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

Stair master finisher

W1/D2 Glutes & Hammies!!

Carey

I know august is almost over but I’m sooo stoked to join this fitness program!!

Kyndal Raimey

#1 START HERE!

I lost my dad unexpectedly in April and these positive affirmations have been the best thing for me while walking through this new grief journey 🫶🏼

Allison

Absolutely loved the serenity of these journaling prompts! So excited for the next few weeks

Destiny Boring

iv always tried to journal and do positive affirmations before and never knew how to. i’m so happy that i signed up and have you to guide and teach me. iv always looked up to you and excited to start applying this in my daily routine 
thanks girl! <3

Amber

Morning Mindset 📖⚡️ (wk. 1)

My physical goals are to tone my abs and to be able to do 10 push ups without having to use my knees. 
My mental goals are to read 2 books this month and to prioritize morning affirmations. 
My financial goal is to save money by grocery shopping intuitively and not spending money on eating out.

To be consistent with my workouts and be exited about them again. Watch my snacking and focus on eating Whole Foods. Stop staying up late and start getting up earlier.

physical: get outside and move my body 
Mental/emotional: spend time with family before I go back to school 🥰
Financial: 50$ budget a week

Cat 💓

End of the Month Goals✨

only made it through 3 rounds each triset but ❤️‍🔥❤️‍🔥

camryn

Sierra

Leticia

W1/D1: Full body / dumbbell

Gabi

W1/D3 TRY A NEW CLASS!

I did a bootcamp class, 60 minutes. It was hot!!🤩💪🏼

Great sweat for me as I hiked the ski hill in my town!

W1/D4 Active rest day

Never everrrrr dissapointed after conquering one of your workouts 💙

Abigail

W1/D5 Upper body

Lying on the floor motionless after this one…. KILLERRRRR🔥🔥🔥🔥

schuitemans

Was super intense!!!!❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 thank you

W1/D2 Glutes & Hammies!!

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