Name: Playbook - Brynley Joyner - W1/D3 Full Body
Uploaded: 2024-03-01T12:58:24.973Z
Duration: 60 min
Description: W1/D3 Full Body

Cheyanne

Gisele Rigo

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

Kailyn

I’ve been so uninspired at the gym, and this was the perfect way to spice it up and give me new motivation! Looove it🔥

Lauren

Lauren Prescott

Rebekah

Makayla

Hakima

Kalli

Madie

Amazing! A lot of the exercises were new to me, but loved to see what my body is capable of and how strong it is! Thank youu <3

Dilara

Ariel

Love loved loved this workout!!! Do you think you could by chance help out with which weights you are using on some of the sets? I know everyone is different but I think it’s still be very helpful :) thank you!! You’re amazing

Lena

hardest workout i’ve had in a long time!!

Audri Collier

Great full body! Makes you work hard! 🤩💪🏻✨🤍

Nichol 🫶🏻

Jason Cortez

Paulina

schuitemans

Sooooo good as usual! Feeling stronger every day!

Claudia

Tori

Feeling strong! 🤩💪🏻🤍🔥🫶🏻

Loved it! Is there any move to swap for the ball slams… I don’t have access to a medicine ball!

Lily

SO GOOD!! Just starting this program coming from orange theory and it’s truly been so great so far!!

Hannah C

Let’s work total body today⚡️⚡️

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- press straight up

Dumbbell hammer curl press

Superset 1

- 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 or alternate back & forth!

10 per side

Barbell reverse lunges

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Superset 2

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

Superset 3

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Front to back press

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB 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

Kettlebell swing

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

Circuit

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

W1/D3 Full Body

#1 START HERE!

Nancy

Mayzie

Halen

Recipes🥑🔥

Morning Mindset 📖⚡️ (wk. 1)

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

W1/D1 Lower body

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

Sarah

Janelle

W1/D2 Upper Body (chest & back)

Cadence

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!

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)

Christina

Emily

W2/D2: Upper (Back & Bi’s)

Jules

W2/D3: Full body

W2/D4: ACTIVE REST

Marisa

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

Cortni Curtis

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

Brooke

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)

W4/D1 Lower Body

Morgan

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/D3 Full Body

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