Name: Playbook - Brynley Joyner - W1/D6: Lower body (glutes)
Uploaded: 2024-03-01T12:58:25.061Z
Duration: 65 min
Description: W1/D6: Lower body (glutes)

Gisele Rigo

It was good I just need something better for hip thrust cause I’m to short for the bench

Cadence

Emma

Cierra Mae

Lauren Prescott

Girl that killed me 😂 loved it 👏🏼💕

Liza

need tips for hip thrust set up/removing bar safely during break. thank you!

katy

What a BURN!!! 🔥🔥 

I had purchased this app for a specific trainer not knowing you were here! So glad to run by your workouts!!

Karen

Parris

Stairs are not my friend after this one 🔥

Melissa

So good! Superset 2 was so tough in the best way!!!

Tori

Completed 5 exercises out of 7, went heavier in some parts and less so in others. Hopefully gonna get stronger over the next few weeks :)

Dilara

Kathleen

I run a mile after every workout and so my cardio is great, but this workout had me dying and out of breath!

Briah Sands

Elizabeth

Alejandra

Madison

Shaunn Quayle

Was great!!!! Thank you!!! Can you also include gym machines???
Greetings from Cabo!!

Cristina

That was literally so hard but I did it and I’m proud haha

Ava Gallagher

u were not kiddin w those bulgarians 😅😅😅

Rachel

Loved your warnings on the lunge squats lol

Claudia

Gabrielle

This one is glutes-focused!! Make sure to do a quick stretch before & after⚡️

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- 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

- Begin with bar positioned on your upper back
- stand in a wider stance with your toes pointed slightly diagonal
- 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 sumo back squat

- Start a few inches away from the box with a dumbbell in the hand of the same foot that you’re stepping up with
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
-complete all reps on one side and then switch to the opposite side

Dumbbell box step ups

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite leg slightly touching the floor behind you
-all that should be in the front foot though, drive the weight through your heel to put the emphasis on your glutes and hamstrings

complete all reps on one side and then switch to the opposite side

Single leg RDL

Superset 1

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides

Explosive Bulgarian split squat jump

Superset 2

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- pulse one time at the top

glute bridge w/ pulse

- 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

Weighted Fire hydrants

Superset 3

W1/D6: Lower body (glutes)

#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)

Cheyanne

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

Kailyn

W1/D3 Full Body

Started off with a short cardio session - it’s been a while 😅 
Soooo excited for this!

Natalie

W1/D4: ACTIVE REST

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!

Lauren

Pilates glass is always a good class. 😊

Destine

W1/D6 TRY A NEW CLASS!

W1/D7: REST!

Nichol 🫶🏻

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

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)

Lily

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

Great full body workout to start my morning! Felt strong and ready to conquer the day! 💗

W5/D3: Full Body

W5/D4: ACTIVE REST

Jason Cortez

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/D6: Lower body (glutes)

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