Name: Playbook - Brynley Joyner - W1/D4
Uploaded: 2024-03-01T12:58:24.974Z
Duration: 45 min
Description: W1/D4

Karissa

Maybe alternative options if your gym doesn’t have certain machines

Sloan

Really good I just hope I’m using enough weight cause I don’t want to under-do it and not see results!!

Kalei

Hannah

These finishers are killing me! Loved all the upper body work on the cable machine 💪🏼🥵

Jess

Macayla Redmon

Celeste

Madi

This is an intense total body workout using the barbell machines, cables, and the assault bike as a Finisher! Get read to sweat!!

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Pause squat

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

Hamstring curls

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hold the rope with your palms facing each other
- Curl the rope engaging your biceps
- Return to the initial position

Rope cable curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable tricep pushdown

- Hands shoulder width apart and raise to upper chest level

Cable Upright row

-use your arms & abs to push!
- Increase speed & go as hard as you can for each set- this is the finisher, the last burn!

Assault bike

W1/D4

Terri

my legs were literally unwalkable by the last round of burpees

Rachel

W1/D1

Jillian

Victoria

W1/D2

W1/D3 45 min walk

W1/D5 45 min walk

Feeling so so good, even during exam week 😤

Riki

Olivia

W1/D6

W1/D7: REST

Hollie

Ashley

W2/D1 Full bod - push focused

Kiara

Reese

Core on fireeee 🔥🔥🔥 such a good push day to get them gains!

W1/D4

Community

More workouts from Brynley Joyner