Name: Playbook - Brynley Joyner - W1/D5 Lower Body
Uploaded: 2024-03-01T12:58:25.257Z
Duration: 40 min
Description: W1/D5 Lower Body

I did 3 sets instead of 4 because I was dragging today.🤣

Kristie

Avery

✨OBSESSED✨ WITH THIS WORKOUT!! So sweaty 💪🏼 finished in 30 minutes!

Jessica

Hailey

Sophie

Delaney

Izzy

Paige Masiello

Lynlee Jackson

Molly Fortner

Scarlett

Madilyn

Carol

Peri

Grace

Maggie Roberts

Haley

Tiffany

My legs and glutes are weakkkk! This one was fire!

Destine

Rowan

Catherine

Madison

Kalli

Alejandra

Our 2nd lower body of the week!Let’s get it⚡️

- Stand in a wide toed out stance 
- Hold dumbbells between your legs in front of you
- Lower into a squat, come up half way, then go back down, then come up all the way! That is one full rep

Dumbbell sumo squat (Half to full rep)

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

Jump squats

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up, pulse one time at the top before coming down
-make sure to keep your core engaged, and not arch your back!

glute bridge w/ pulse

Triset 1

- stand with 1 foot in front, and your back foot just barely touching the floor behind you for Balance
- Lower slowly, hinging your hips backward, the dumbbells should reach to your shins
-squeeze your glutes as you stand back up!

Single leg RDL

- Holding the dumbbells at your sides
- Step one leg directly back and bring your knee almost to the floor, then weld balancing take that same foot into a curtsy lunge, diagonally backwards
-step back up to starting position
-make this a slow and controlled movement, balance can be tricky at first!

-complete all reps on one side, then switch to the opposite leg!

Reverse to curtsy lunge

-rack a dumbbell on your shoulders
-In a narrow stance, performance quite, and as you are extending up, step your right foot out to the side into a wider stance and perform a spot there, before stepping back!

That is one full rep, complete all on that side and then switch to the opposite side!

Narrow to wide squat step

Triset 2

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

- Position yourself on your hands and knees
- Keeping your knee in a bent position, place a dumbbell behind your knee
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back & pulse one time at the top
-make sure your core is engaged, and you are not arching your back, but keeping a neutral spine!

Donkey kick (extended)

Triset 3

W1/D5 Lower Body

#1 START HERE!

Recipes🥑🔥

Morning Mindset 📖⚡️ (wk. 1)

Emily Myers

Annie Holsomback

That was a tough workout! When I finished, I was thanking Jesus 🙏😘

Sarah

W1/D1: Lower body

camryn

Great upper body. At the end I made my own ab workouts. My shoulders and arms were tapped out ❤️

idk how a any one completes these in 55mins 🥵 good workout tho!

Rylee

W1/D2: Upper Body (chest & back)

Good, but I had a huge headache today so took me longer than normal :/

Caroline E

W1/D3: Full body

W1/D4: ACTIVE REST

W1/D6 TRY A NEW CLASS!

I love that there are days on your programs reserved for rest and walks outside to recover!❤️

W1/D7: REST!

Morning Mindset 📖⚡️ (wk. 2)

Hello! First off love,love, love your program! I’m just coming back from a weekend of being sick and I was wondering if you have any modifications for your exercises? So that if people are not at 100%, or just want to take it slow they can still do the workout just at a different level. Anyway thank you again!!

Ella

Holy guacamole that ab circuit at the end was killer!!!🥵🔥

Riley

W2/D1 Lower body

Lindsey

W2/D2: Upper Body (Arms & Abs)

Your videos are inspiring me to take the workouts outside!  Love it!

W2/D3: Full body

W2/D4: ACTIVE REST

had to modify some of the RDLs cause it hurts my back! otherwise rly sweaty, took my over an hour

W2/D5: Lower Body (Glutes & Hamstrings)

W2/D7: REST!

Morning Mindset 📖⚡️ (wk. 3)

3 rounds of each instead of four, but it was still a great workout!!!

Nicole

W3/D1 Lower Body

Gisele Rigo

W3/D2 Arms & Abs

WOW!!! THAT WAS THE BEST EXERCISE I HAVE DONE IN A WHILE!!!!! Brynley!! You killed this one! Thank you girl🤍😋

Ripley

W3/D3 Full body - no equipment

W3/D4: ACTIVE REST

I couldn’t do all 5 rounds, but still a great sweat!

Killer workout! Did not think that I’ll be able to do all the sets, but I did 💪

Liza

W3/D5 Legs & core

W3/D6 TRY A NEW CLASS!

W3/D7: REST!

Morning Mindset 📖⚡️ (wk. 4)

Probably my favorite lower body workout but

Cece

W4/D1 Lower body

HOLY WORKOUT!! 💪🏼✨ This was amazing and definitely makes you break a sweat!

Desi

W4/D2 Arms & Abs

My back has been bothering me (it’s out of alignment), but other than that killer workout🔥🔥

W4/D3 Full body

W4/D4: ACTIVE REST

Rosi

W4/D5 Legs & glutes

W4/D6 TRY A NEW CLASS!

W4/D7: REST!

Morning Mindset 📖⚡️ (wk. 5)

That was so brutal!! But so fun too!!🔥🔥

Loved the legs sesh! I was dead at the abs rounds so didn’t manage to do them all but my core is getting stronger week by week 👊🏻

W1/D5 Lower Body

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