Name: Playbook - Brynley Joyner - W1/D6 Full body- shoulder & quad focused!
Uploaded: 2024-03-01T12:58:25.091Z
Duration: 60 min
Description: W1/D6 Full body- shoulder & quad focused!

Amber

Shorter it doesn’t lasts 69 mins is way longer

Susana

A couple questions- when I do lunges is it a total of 24 on each side (L-R-L-R) or is it 48 on each side (LR-LR-LR-LR) for the four sets? Also how do I keep my hands from slipping during hanging crunches?

Liv Daniels

Sydney

Victoria

Scarlet

Bryn’s workouts always leave me a sweaty mess

Christina

KILLED ME but the keep getting better and better 🥵🥵🥵🥵

Britton

Jaylin Van Dyken

Moniquee

dont thik i will be able to brush my hair tomorrow😂😂

Brianna

Alexandra

my shoulders are going to be SORE tomorrow

Rachel

Sierra

Woooooo my shoulders are on fireeeee 🔥it may hurt to brush my hair tomorrow hahaha

Annie Holsomback

Bailee

Amanda Russo

Kaitlyn

Ember

Molly

such a great start to my Saturday 🥰🥰🥰

Brooke

I skipped the squats because I don’t want to grow my quads more but I added some back and bicep work and it felt amazing 🥰

Marie

Shoulder burn, chest burn… full body burn

Katlin 

Either this workout was easier than the rest this week or I’m getting stronger already 🤸🏽

Lauren

This is a full body workout focused on quads and shoulders mainly! 

GO GET IT!!🔥

- 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

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

Cable straight bar tricep pushdown

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

machine shoulder press

-Press both hands above your head
-start with your right arm and lower it down to 90° angle bend, then keep pushing it up for eight reps! 
-do the same on the opposite side!

Static hold SA press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

machine chest press

Triset 1

- Holding a heavy dumbbell in front
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides (10 per side)

Goblet forward lunges

- Find a comfortable and safe position, (use an Ez bar or fixed bar) and press it above your head
- Lower the bar slowly behind your head
- Stop several inches from your neck
- Press barbell above your head & back to starting position (that is 1 rep)

Front to back shoulder press

-start with a jumping jack
-then go into a pulse squat !

Jumping jack squat jump

Triset 2

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat on opposite side (10 per leg)

Hanging knee tucks

Set the pace slightly slower than average and step up two stairs at a time

Stair Master Double Step

W1/D6 Full body- shoulder & quad focused!

so excited to redo this to prep for summer 2024! i remember loving it the first time and how much my body loved it to 🫶🏻

Leslie

brittney

Meredith McKnight

INTRO VIDEO

YOURE THE CUTEST. This two month program was soooo beneficial in so many ways. thanks bryn i can’t wait till july 1st !

camryn

WHATS NEXT?

Ella

Madison

Juliet

W1/D1 Glutes & Hamstrings🍑

Kaylee

i really wish there was an idea or a range of what poundage weights we should start out with/use

shae

W1/D2 Back & Bi’s💪🏽

Emily

THIS IS EXACTLY WHAT I'VE BEEN LOOKING FOR! Needed liftd with added heart rate/cardio boosts. Doing a cut and I'm excited to utilize this program alongside it. Excited for the results!

W1/D6 Full body- shoulder & quad focused!

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