Name: Playbook - Brynley Joyner - W2/D1 Full body
Uploaded: 2024-03-01T12:58:25.142Z
Duration: 40 min
Description: W2/D1 Full body

Luciana

Wow that was a great sweat! It was a hard finish but I’m feeling so strong!

Gabi

Morgan

Mia Cronje

Maggie Roberts

Cassie Speight

Alejandra

Marissa

Doing this 4 week program for the second time starting today!! I just love the sweat it gives me!!

Kalli

Josefina

the best workout i’ve had in a while!! feeling so good ❤️‍🔥

lili

Such a good workout, I am puffing and my muscles are so sore. The best at home workouts ever, I always relied on the gym to feel this sore. Not anymore!

Sara

Catherine

Lilla

Frankie

Nadine

Louise

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
-then repeat on the other leg
-then perform a squat jump, that is one full rep!

Curtsy lunge to squat jump

- Stand in a wide toed out stance 
- Hold a set of dumbbells between your legs in front of you
- Lower into a squat, and stand up to full extension
-perform an upright row, bringing your elbows up diagonally & the dumbbells right below your chin!

Dumbbell sumo squat to upright row

-beginning a plank, send your hips up, reach back in touch one hand to the opposite toe, then repeat on the other side, then go back to starting position in the plank

-tap both shoulders one at a time, that is one full rep!

Plank reach back to shoulder tap

Triset 1

- start in a plank, Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

then jump to a sumo squat, and perform a deadlift! That is one full rep!


***modification: if the renegade row isn’t comfortable for you, you can perform 10 bent over rows regular, then do 10 plank to sumo deadlifts!

Dumbbell renegade row to deadlift

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement
-step out with 1 foot in a wide stance to perform a lateral squat, as you let the dumbbells drop to either side of your foot

10 per side!

Dumbbell front raise to lateral squat

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

Triset 2

-hold the dumbbells at either side
-step forward into a forward lunge & hammer curl the dumbbells up, step back and repeat on the other side!

10 reps on each side!

Fwd lunge to hammer curl

-place the dumbbells on your hips 
-Drive through your heels impress the way up, squeezing your glutes at the top, pulse three times before coming down!

Glute bridge with 3x pulse

Jack knives

Triset 3

W2/D1 Full body

It feels so good😍 thanks for incorporating mental health in there two😍🥰

Leonie

Crista

I loved the journaling prompt this morning!

Katie Lee

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Olivia

Kelsey

Chelsea

W1/D1 Full body

Diana

W1/D2 Legs, Bum & Abs

Cece

W1/D4 Active rest day

alicia

Tough one!!! I’m 36 in ok shape and it took me 48 minutes just for 4 rounds. Sweaty!

W2/D1 Full body

Community

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