Name: Playbook - Brynley Joyner - W2/D2 Lower Body
Uploaded: 2024-03-01T12:58:25.352Z
Duration: 55 min
Description: W2/D2 Lower Body

Macy

Wowowow that last circuit was pretty much the best burner ever

Desi

Abigail

Laine

Hard coming back to this after the flu 😅😅 but killer workout!!

Laney

Daisy

Rayka

Maddie

Anais du Preez

Jessi

Those circuits always get me! But great workout

Claudia

Welcome to day 1 of the challenge!! 

We’re working lower body with the emphasis on glutes and hamstrings❤️‍🔥

If you don’t have a peaceful equipment that I use in this workout, feel free to modify by using dumbbells instead!

So excited you’re here, and enjoy your work out!!☺️

- 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

Barbell back squat

- 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

Barbell hip thrusts

- Lower slowly on same side as KB/ dumbbell 
- While supporting yourself with opposite arm
-opposite foot that is not working, can rest behind you and balance with your toe on the floor, but make sure there’s no weight in that foot!

Do all reps on one side and then switch to the opposite!

Single leg RDL

- Hold a weight at your chest or in hands hanging 
- Raise and lower your upper body engaging your lower back and glutes

-To put the emphasis of the way into your glutes punch your upper back slightly

Weighted hyperextensions (glutes focused)

- i’m using a band in a box for this, but you can modify if you don’t have a band, you can do this without one, and if you don’t have a box, just find any elevated surface!

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Per side!

Single leg glute bridge

-if you don’t have a band, you can do this without one!
-sit into a deep squat, you should feel like you’re sitting into a chair
-keeping your core engaged to stabilize, step side to side

20 reps per side!

Banded squat steps

-if you don’t have a band you can do this without one!
-Set into a bodyweight squat and then explode up into the air, land lightly and absorb your weight in a squat as you land!

Banded squat jumps

-if you don’t have a band you can do these without one!
- 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

Reps per side!

Banded Fire hydrants

-start in a push-up plank position
-engage your court and send your hips straight up in the air as you reach back and touch the opposite hand to the opposite toe!

10 per side!

Plank reach backs

Banded circuit

W2/D2 Lower Body

Getting back to journaling and taking time for myself in the mornings and this app helps me so much to stay on track and have prompts to make me think❤️‍🔥❤️‍🔥❤️‍🔥

Jaden

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Annabelle

Jami

Gisele Rigo

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Christina

W1/D2 Legs & glutes

Tori

W1/D3 Upper body PUSH

Kalli

Alejandra

W1/D4 Active rest day

Lori

This workout killed me🤣🫶🏻 Love it!

Paula

W1/D5 Full body

I’ve been with a online trainer 1 year and I haven’t felt this burn and sweating this much in all that time🤣 great workout! 👏🏻 loving it!

W2/D2 Lower Body

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