Name: Playbook - Brynley Joyner - W1/D2 Legs & glutes
Uploaded: 2024-03-01T12:58:25.072Z
Duration: 70 min
Description: W1/D2 Legs & glutes

Annabelle

Gisele Rigo

Christina

Tori

So good! Every muscle in my legs are done 😩

Laynee

Laine

Such an amazing workout, great compound movement and heavy lifting mix. Love a good lifting sweat! Got some fun looks at the gym with jump squats always😎

Meredith

Only did about half of this due to lack of time but it still KILLED. So good 🔥

Jessica Brown

Stevie

Victoria

Cathy

Doing this six weeks over again. And this one is still hard🔥🔥

Anais du Preez

So hard and so good!! Legs and booty are burning 😍

McKayla Summers

Tamara

This workout was fire 🔥 my legs are so dead 🤪

Laney

Nicole

Emma

OMG A KILLER!!!!! Huge love from Australia x

bryn🥵🥵🥵 i already know i won’t be able to walk tomorrow

Rachel

schuitemans

Alexis

What a killer routine! Day 2, let's go!! 💪

Karla

Woooo it’s been a minute since I’ve had a leg day like this💪

Gabrielle

So tough! But definitely doable and glad I got through it. Those Bulgarian splits were no joke.

Claudia

Verneet

Killer leg day, I definitely won’t be able to walk tomorrow 😅😅

Megan

Ava Gallagher

Modifications for at home:

For anything with smith machine: do the same exercises but with dumbbells instead!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
-stand with a bit wider stance, and toes pointed slightly diagonal!
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smooth machine or Barbell back squat (sumo)

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side (10 per side)

Smith machine or Barbell reverse lunges

- keep the bar on your shoulders or Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

- Begin with a dumbbell in one hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you
- Lift dumbbell back up while bringing your hips forward to starting position

Single arm/leg dumbbell RDL (Heavy)

Smith machine & dumbbell circuit

-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

- Holding dumbbell(s) in front of your chest 
- Place foot up onto the bench/box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat alternating legs

10 per side!

Dumbbell front rack step ups

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

Jump squats

Circuit 2

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

Lying hamstring leg curls

-use the leg extension machine, with moderate weight
-Press your legs all the way up, hold at the top for three long seconds, lower to halfway point, hold for three long seconds, then lower all the way down: that is 1 rep!

This should be very hard, it should make you like start to shake, if it does not, increase the weight, and make sure you’re actually holding for three long seconds of each position!

Leg extension finisher

Stairmaster

W1/D2 Legs & glutes

Getting back to journaling and taking time for myself in the mornings and this app helps me so much to stay on track and have prompts to make me think❤️‍🔥❤️‍🔥❤️‍🔥

Jaden

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Jami

W1/D1 Full Body

W1/D3 Upper body PUSH

Kalli

Alejandra

W1/D4 Active rest day

Lori

This workout killed me🤣🫶🏻 Love it!

Paula

W1/D5 Full body

Abigail

I’ve been with a online trainer 1 year and I haven’t felt this burn and sweating this much in all that time🤣 great workout! 👏🏻 loving it!

W1/D2 Legs & glutes

Community

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