Name: Playbook - Brynley Joyner - W2/D2 Full body - pull focused
Uploaded: 2024-03-01T12:58:25.114Z
Duration: 60 min
Description: W2/D2 Full body - pull focused

Kiara

Reese

Core on fireeee 🔥🔥🔥 such a good push day to get them gains!

kendra

Scarlet

Alyssa

Sierra

Macayla Redmon

Are we supposed to do the 45 sek break between each set in the supersets?

Hedvig

Madi

This is a full body workout for the gym with an emphasis on “pull exercises” for the upper body (aka back & Bi’s!)

It is formatted into supersets! So you will start with superset #1 , and go back-and-forth between those exercises for as many sets as clarified! Then you will move onto superset #2 and so on!

-Start with a Barbell racked on your shoulders
-step back into a reverse lunge, stopping before you tap your back knee to the floor
-when you press back up keep both feet on the floor in a split position, and just keep repeating the lunge like that! 
-after you finish the number of reps switch to the opposite side!

Smith machine stationary lunges

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Press them straight up and then come back down

Hammer Curl press

Superset 1

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Start in a squat, pulse, and then jump up and repeat!

Jump pulse squats

Superset 2

- Using a neutral grip, pull the handles towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Seated row

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side


12 per side

Dumbbell across body curls

Superset 3

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

Superset 4

- In a hanging position lift 1 knee at a time across your body up to your elbows

10 per side

Hanging knees to elbows

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

10 per side

Broken down Bicycle crunches

Superset 5

W2/D2 Full body - pull focused

Terri

my legs were literally unwalkable by the last round of burpees

Rachel

W1/D1

Jillian

Victoria

Karissa

W1/D2

W1/D3 45 min walk

Maybe alternative options if your gym doesn’t have certain machines

Sloan

Really good I just hope I’m using enough weight cause I don’t want to under-do it and not see results!!

Kalei

W1/D4

W1/D5 45 min walk

Feeling so so good, even during exam week 😤

Riki

Olivia

W1/D6

W1/D7: REST

Hollie

Ashley

W2/D1 Full bod - push focused

W2/D3 45 min walk

This was SO GOOD!!! My whole body got all the exercise it needed!

Makenzy

Teya

Awesome workouts girl! Strategically and well made!

Alexandra

W2/D4 Full Body🔥

W2/D5 45 min walk

Hannah

Emily

W2/D6 full body, lower focused!

W2/D7: REST

Anais du Preez

Perfect combination of lower body and back!

Megan

First time trying a workout at my new gym, and I absolutely loved it!!!!❤️

Abby

W3/D1 Full body: back & Glutes focused

W3/D2 Full body- shoulder & quad focused!

W3/D3 45 min walk

This was such a fun workout I enjoyed it!!

Sierra Caporale

Natalie

W3/D4 Full body

Love walking on my off days! My body definitely needed a break but it still felt good to get moving slightly and break a little sweat:)

W3/D5 45 min walk

Why could I not figure out how to get the weight between my feet while hanging from the bar?!

W3/D6 full body

W3/D7: REST

EXACTLY what i needed to jump start my week

W4/D1 Full Body / back & booty focused!

getting new tattoos right after this so had to get in one good workout for the week❤️‍🔥

My gym doesn’t have SA loaded shoulder press so I used dumbbells. Otherwise great!

Elaine

W4/D2 Full Body : push day focused!

W4/D3 45 min walk

My fav workout yet! Felt so strong thank you Brynley!!!

W4/D4 FULL BOD

W4/D5 45 min walk

W4/D6 Full body

W4/D7: REST

W5/D1 Full Body on FIYA🔥

Awesome!! During my rest days I did not know what to do in an effective manner and this was just so perfect!!!! Loved it!!!!

W2/D2 Full body - pull focused

Community

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