Name: Playbook - Brynley Joyner - W2/D2 Lower Body
Uploaded: 2024-03-01T12:58:25.156Z
Duration: 45 min
Description: W2/D2 Lower Body

Luciana

Smaranda

Nicole

So good!! Can’t feel my butt, but we love that don’t we?🥰

Kalli

Love love love these work outs!! So hard, but seeing results!

Cassie Speight

Therese

Sara

Catherine

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
15 per side

Dumbbell reverse lunge

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you (or just let the toe rest on the floor for better balance)
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

15 per leg

Dumbbell single leg RDL

Perform a jumping jack, then drop into a sumo squat!

Jumping jack squat jump

-place your hands behind you and crunch your knees into your chest then kick them back out, then perform a V-up, that is one full rep!

Knee crunch to v-up

Circuit 1

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

-start in a plank position
-Bring 1 foot up in between your hands into a lunch and twist into that knee wall bringing the same arm up to the ceiling
-step back to plank position, and then do the opposite side!

10 Per side

Plank lunge lifts

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pulse at the top

Dumbbell glute bridge pulses

-start in a plank position
-jump your feet up into a sumo squat and bring your hands in front of your chest
-then jump back to plank

Plank to sumo squat

Circuit 2

- Position yourself on your hands and knees
- Place a dumbbell behind your knee
- 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

15 Per side

Weighted Fire hydrants

-keep the dumbbell behind your knee
-kick your leg directly backwards and bend your knee at a 90° angle so that your thigh is table top with your torso

-engage your core, making sure you don’t arch your back, and pulse using your glute muscles to move the weight up and down slightly

Back donkey kick Pulses

-begin in a plank position
-engage your court and drive your knee straight up into your chest, then bring it back down, then bring it directly to the side!
-that is one rep on one side! 10 per side

Front-to-Side plank crunches

- Perform wall sit holding weight in your lap, in goblet position or weights in each hand

-putting the weight into your glutes, pulse slightly up and down

Weighted wall sit pulses

- Begin in a supine position with arms overhead and legs bent
- Bring one legs up & Touch the toe with your opposite hand
- Roll back down and repeat on the other side

12 per side

Jack knife crunches

Circuit 3

W2/D2 Lower 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!

Brittney

W1/D6 Cardio HIIT

W1/D7 Rest Day

Morning Journaling⚡️ (wk. 2)

Week 2 Challenge

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

Gabi

Morgan

W2/D1 Full body

had to do a quick at home workout bc the gym was closed and this was AMAZING

Kailyn

W2/D3: Biceps, Back & Abs

Alejandra

W2/D4 Active rest day

Avery

Soooo good! Loved the change in format :)

W2/D5 Full Body

Natalie Yosipovitch

Marissa

W2/D6 Cardio HIIT

W2/D7 Rest Day

Week 3 Challenge

Morning Journaling⚡️ (wk. 3)

Great program. My lower back was a little tetchy and I couldn’t quite complete the last triset but still managed a great workout. Thank you

Mandy

Wow.. first day back at it and you always KILL me 😅🥵

Alexandra

W3/D1 Full body

Maggie Roberts

W3/D2 Lower body

Will be feeling this in the morning!!!🔥🔥🔥!!!

Killer upper body pump sesh!!! Definitely gonna feel this tomorrow 😁🫶🏽

W3/D3 Arms & core

W3/D4 Active rest day

The time is really misleading! I don’t know how anybody could finish the first circuit in 15 mins… it def takes longer. Sweaty tho!

W3/D5 Total body

W3/D6 Cardio HIIT 🔥

W3/D7 Rest Day

Week 4 Challenge

Morning Journaling⚡️ (wk. 4)

soooo good and soooo sweaty! i almost stopped after the first circuit, but i pushed myself to finish the second! :))

Chiara

So so good but shorter workouts would be very appreciated!

W4/D1 Full body

Took me longer for 30 min (like always) and sweating bullets (as always!)

I love it so much. It was the first time I truly love being on the treadmill🥰☀️

Sindia

W4/D2 Lower Body Quickie circuit

Josefina

Marin Coldsmith

W4/D3 Shoulders & Triceps

W4/D4 Active rest day

Took me 1 hr and 25 min, always takes me longer than what it’s supposed to! Killer!

W4/D5 Full Body / 55 min.

Awesome workout!! Felt strong and determined until the very last move!

Did this one on the road! Perfect hotel room workout!

W4/D6 Bodyweight cardio HIIT

W4/D7 Rest Day

Week 5 Challenge

Morning Journaling⚡️ (wk. 5)

Split in half over two days because of the amount of time I had, took me over an hour and a half cumulatively!

W5/D1 Full body

Only had time to do half but my arms are burning!!🔥🔥

Arms feel like jello! Took me just over an hour

W5/D3 Upper body & core

W5/D4 Active rest day

Kaila

Couldn’t complete every round due to minimum time but a killer nonetheless!!

W5/D5 Full body

Emma

W5/D6 Cardio HIIT Burn

Morning Journaling⚡️ (wk. 6)

i’m sweatinggg!! such a good way to start the week!!

My favorite workout on this whole program 💃🏻

W6/D1: Full body

so hard but so awesome!! i loved it 🥰🥰

Louise

It was super challenging but ladder workouts feel super repetitive for me! Took me an hour 20 minutes with the proper break times

W6/D2 Lower body

Brutal, def longer than 45 min. Took us 90 min

W6/D3 Arms & abs

Had a lovely long walk outside and then did a 3k run on the treadmill💃🏻🫶🏽

You’re passion for exercise and mental health are so inspiring. Thank you 😊

Marisa

W6/D4 Active rest day

Had been off this week when working out, but feeling back and better than ever!!

W2/D2 Lower Body

Community

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