Name: Playbook - Brynley Joyner - W2/D1 Full body 🔥
Uploaded: 2024-03-01T12:58:25.188Z
Duration: 60 min
Description: W2/D1 Full body 🔥

camryn

Lucie

Another good workout.  Liked it so much I did it again.

Jillian

Freakin’ loved it.  I did this today for a start.  Great choice.

Micaela Cilloniz

Rachel

Maddie

Chloe

Huma

Molly

Lena

Morgan

Anais du Preez

oh.my.word. that was TOUGH. felt so good. opted for walking at the end instead of sprints. still incredible❤️‍🔥

- Begin with bar positioned on your upper back
- 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

** if you don’t have a smith machine, you can use a barbell, or dumbbells

Smith machine back squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up , To the halfway point, then slide back down, then lift back up to starting point
 That is 1 rep!

Dumbbell RDL (full to half)

Superset

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell single arm bent-over row

Triset 1

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Rotate your wrists as you pull, ending with your thumbs up
- Pause at contraction then slowly return to starting position

Then repeat on the opposite side!

Single arm cable high row

-engage your core
-Drive your knees up to your chest!

10 per side

Hanging knee crunches

Triset 2

-hold a dumbbell in front of you and start with one leg propped up on a bench or box

-driving through your heels and your glutes step up while driving the opposite leg up into a knee crunch

-do all reps on one side and then switch to the opposite side

Dumbbell step up knee crunch

- Lying on the bench or floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell chest press

Squat jumps

Triset 3

There will be four 60 sec sprints with a 60 second rest walk in between each!

I’m challenging myself to go 9mph for these! But find a speed that works for you!

Run / sprints

W2/D1 Full body 🔥

So excited to challenge myself not only physically, but mentally too!!

Abby

You’re such an inspiration. Signed up today and super excited. Big love from Australia 💛 x

Was super nice! You’re such an incredible person! Super excited about the workouts!

Maria Carolina

#1 START HERE!

Missed week 1 but never too late to start!
1. Keep a consistent bedtime/wake up routine
2. Complete September challenge (minus week 1)
3. Add structure to my day/week by planning and sticking to my schedule

Elaine

Goals for September ⚡️ 
*Finish the Workout Program 
*10 Steps a day 
*1 walk per day 
* 1 gallon of water a day 
* Take my greens everyday

💖💖💖

Becca Buchholz

Can’t wait for sept!!!
Goals include signing up for a 10k and reading through the 4 Gospels <3

Paige

End of the Month Goals🧠

super revealing, such simple but in depth topics all at once! felt like I was able to reconnect with myself and go back to basics 🤍

Halen

Morning Mindset ⚡️ (wk. 1)

Arianna Tinoco

GIA AND RILEY 

Ryan

W1/D1 Booty dayyy🍑

couldn't finish the whole workout but it is my second day using the app

Nina

I love the way your workouts are broken up & not just the same thing over & over

Lisa

W1/D2 Upper Body💪🏽

ahh that last round 🔥 bryns u nailed the choice of exercises 💕😍

briella

Maite

Jessi

W1/D3 Cardio HIIT! Dumbbell only❤️‍🔥

Alejandra

W1/D4 Active rest day

Another awesome workout! Day 3 down.  Looking forward to October workouts!

schuitemans

W1/D5 Full body🤍

W1/D6 FREESTYLE WORKOUT

W4/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 2)

Hannah

W2/D2 Upper body 💪🏽

Clementine

That was difficult! But feel so good afterwards 💪🏽💪🏽

W2/D3: Lower Body Quickie Circuit🔥

W2/D4 Active rest day

Marylen

W2/D5 Full Body on FIYA🔥

W2/D6 FREESTYLE WORKOUT

W2/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 3)

Wasn’t into it today but finished 💪🏼

I didn’t realize I could reach my max heart rate while lifting… and this sure af showed me I could 🥵

W3/D1 Lower Body❤️‍🔥🥵

Ella

Such a fun way to move your body! Such a killer, left the gym puffed

Sara

Emma

W3/D2 Back & Abs✨

Syd Sirois

W3/D3 Full Body Lift🔥

Super sweaty one today! Haven’t felt this good after a workout in awhile!

Kalli

Ooof, tough one. Thanks for the quad focus!🔥🦵

W3/D5 Full body shoulders & quads focused!!

I did a rebound class. And it was so fun. Really going to feel my abs and hips tommorow 😍

W3/D6 FREESTYLE WORKOUT

W3/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 4)

Got me all sweaty loved it!!!!🙌🏻😅

W4/D1 Lower body🔥

the perfect level of intensity for what i was feeling g

Nicole

W4/D2 Back, biceps & abs❤️‍🔥

Marin Coldsmith

W4/D3 Full body !!

W4/D4 Active rest day

this was JUST what i needed before my long car riding moving to FLORIDA🤸‍♀️🤍

W2/D1 Full body 🔥

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