Name: Playbook - Brynley Joyner - W2/D2 Glutes & Legs!!🍑
Uploaded: 2024-03-01T12:58:25.201Z
Duration: 55 min
Description: W2/D2 Glutes & Legs!!🍑

Alexandra

Alejandra

Averi

Hollie

schuitemans

Jessie

Wondering if to continue to cardio after this killer 🥰💪🏼

Ashley

Abbie

Hannah

Chelsea

Danielle

Daisy

Brayden

Wooooooo girl. My legs are shaking so good

Annie Holsomback

Anais du Preez

really good workout but I thought last weeks leg day was harder which i loved

Caroline

Really feeling good after these workouts!

Kalli

Perfect way to get my day started! 👊🌞

Keltcee

Katlin 

Welcome to your glutes workout, I will be doing super sets today with a triset Finisher at the end!! 

If you do not have a barbell, you can modify to use heavy dumbbells for all of the barbell exercises!

- 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

*** modification: heavy dumbbell hip thrusts!

Barbell hip thrusts

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Superset 1

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground


*** modification: heavy dumbbell deadlifts, or kettle bell dead lift! 
If you have back pain, and do not like performing deadlifts, you could swap these out for back squats!

Sumo deadlift

Good morning to squat

Superset 2

- Raise and lower your upper body engaging your lower back and glutes, holding a weight in your hands & lifting up!

Modification: Supermans on the floor, but engage her glutes to make it a more glue dominant exercise instead it back dominant!

Hyperextensions

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle , and pulse!
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge pulses

Superset 3

Glute bridge pulse

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Glute Circuit

W2/D2 Glutes & Legs!!🍑

Carey

I know august is almost over but I’m sooo stoked to join this fitness program!!

Ella

Kyndal Raimey

#1 START HERE!

I lost my dad unexpectedly in April and these positive affirmations have been the best thing for me while walking through this new grief journey 🫶🏼

Allison

Absolutely loved the serenity of these journaling prompts! So excited for the next few weeks

Destiny Boring

iv always tried to journal and do positive affirmations before and never knew how to. i’m so happy that i signed up and have you to guide and teach me. iv always looked up to you and excited to start applying this in my daily routine 
thanks girl! <3

Amber

Morning Mindset 📖⚡️ (wk. 1)

My physical goals are to tone my abs and to be able to do 10 push ups without having to use my knees. 
My mental goals are to read 2 books this month and to prioritize morning affirmations. 
My financial goal is to save money by grocery shopping intuitively and not spending money on eating out.

Isabel

To be consistent with my workouts and be exited about them again. Watch my snacking and focus on eating Whole Foods. Stop staying up late and start getting up earlier.

physical: get outside and move my body 
Mental/emotional: spend time with family before I go back to school 🥰
Financial: 50$ budget a week

Cat 💓

End of the Month Goals✨

only made it through 3 rounds each triset but ❤️‍🔥❤️‍🔥

camryn

Sierra

Leticia

W1/D1: Full body / dumbbell

Love this workout!!! Definitely felt a good burn 🔥

Chloe

WOW THIS IS A WORKOUT. I’m so proud of myself! It took me almost 2 hours and I didn’t even do the leg presses. I feel AMAZING!! You can do this!!!

Olivia Samilian

W1/D2 Glutes & Hammies!!

Paulina

Gabi

W1/D3 TRY A NEW CLASS!

I did a bootcamp class, 60 minutes. It was hot!!🤩💪🏼

Great sweat for me as I hiked the ski hill in my town!

Carleigh

W1/D4 Active rest day

Never everrrrr dissapointed after conquering one of your workouts 💙

Abigail

W1/D5 Upper body

Lying on the floor motionless after this one…. KILLERRRRR🔥🔥🔥🔥

Was super intense!!!!❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 thank you

W1/D6 Full Body🔥

W1/D7 Rest Day🌞

I can’t wait to look back on these journal entry’s. I think the positive affirmations are helping. I realize now that I need to write some of the same ones almost every day and that’s ok.

Morning Mindset 📖⚡️ (wk. 2)

Jordan

Did a shortened version of this but still 🥵

Madeline

W2/D1 Full Body ⚡️

Was great 💪🏼 I did kickboxing and I like it, and right away a yoga class 🧡

Did some really refreshing yoga after a 12 hour shift!! Felt so good!

W2/D3 TRY A NEW CLASS!

I did incline cardio at the gym! Was amazing!! My legs are dead ❤️‍🔥😍😘

W2/D4 Active rest day

Samantha Maestro

W2/D5 Full body- anterior chain (front of body!)

Sydney

W2/D6 Upper body⚡️

Great day going to church and then playing golf!

W2/D7 Rest Day🌞

Morning Mindset 📖⚡️ (wk. 3)

Maite

Stevie

Killer ❤️‍🔥❤️‍🔥❤️‍🔥💪🏼

W3/D1 Full body

ally

W3/D2 Glutes 🍑😍

Tried a 30 minute yoga power video today 😁

W3/D3 TRY A NEW CLASS!

Sindia

W3/D4 Active rest day

Madie

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

W3/D5 Back, Bi’s & Abs🔥

Micaela Cilloniz

Brooke

W3/D6 Full body🔥

These are dog walking days and one of my favorites lol

W3/D7 Rest Day🌞

Morning Mindset 📖⚡️ (wk. 4)

After a vacation it’s was awesome!💓⚡️🫶🏻

Rayka

Super good! I’m feeling stronger 🙌🏽🙌🏽🙌🏽

W4/D1 Full body!!

Fenna

W4/D3 TRY A NEW CLASS!

On went on an hour long hike that was moderate. Right above Tempe town Lake loved it

Ava Gallagher

10k steps and lots of walks with the doggies 💞

W4/D4 Active rest day

Love these workouts that focus on a specific muscle group!!! 🔥🔥

Emma

W4/D5 Back & Bis

It was a killer one!!💪🏼💪🏼💪🏼

this was hands down the hardest, but BEST one yet

Hadley

W4/D6 Full Body🔥

W4/D7 Rest Day🌞

Morning journaling makes my mornings so such brighter & fuels my days. So excited to end this august challenge & move on to September 🤍

W2/D2 Glutes & Legs!!🍑

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