Name: Playbook - Brynley Joyner - W2/D3 Full body- quads, chest & shoulders focused!
Uploaded: 2024-03-01T12:58:25.188Z
Duration: 55 min
Description: W2/D3 Full body- quads, chest & shoulders focused!

Loving the full body days vs upper/body specific only. Great way to feel like you really got a workout in every day.

Amber

Grace VerHage

Annabelle

Perfect length! Wish there was a little core but I enjoyed this one!

Liv Daniels

schuitemans

Virginia

Sydney

Shelby

Khloe

Your workouts have been my one consistent thing at a crazy time through a break up. You’ve helped me get stronger through it all and I can’t thank you enough!

Jillian

Amazing! Helping me hit my goals everyday.. you are such an inspiration! 🤍🤍

Moniquee

Alex

teagan

Allie

Scarlet

Rayka

Rachel

the circuits at the end are the best 😍😍

Hadley

thought i was going to die those last 4 rounds 🥵👏🏻

Hannah

Seemed like easy moves but absolutely killer - obsessed

Lizzie

I first thought oh this should be an easy day… wrong!! This was a tough cookie!! I also added in core after each superset!!

Taylor

So good! One of my favorites! Perfect amount of time and so sweaty! 😍

Sierra

Alyssa

Brooke

Baylee Estes

Sondra

Ember

trying to get my consistency back ❤️‍🔥

Macayla Redmon

SO GOOD. The way I feel after these workouts is unexplainable.

Jeana

Katlin 

Kelsey

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Lying on the floor or bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell chest press

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Superset1

-start any bodyweight squat, then post step each foot out to the side, and then box jump! That is one rep

Stay low the whole time!

Box jump squat step combo

- Begin with dumbbell overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot
10 per side

Dumbbell overhead lunges (double)

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

**im using 30lbs

Ball slam

-start with a push-up
-Then walk your hands back to your feet and stand up all the Way, and walk yourself back down to Plank position- that is 1 rep!

Push-up to inchworm

Circuit

W2/D3 Full body- quads, chest & shoulders focused!

so excited to redo this to prep for summer 2024! i remember loving it the first time and how much my body loved it to 🫶🏻

Leslie

brittney

Meredith McKnight

INTRO VIDEO

YOURE THE CUTEST. This two month program was soooo beneficial in so many ways. thanks bryn i can’t wait till july 1st !

camryn

WHATS NEXT?

Ella

Madison

Juliet

W1/D1 Glutes & Hamstrings🍑

Kaylee

i really wish there was an idea or a range of what poundage weights we should start out with/use

shae

W1/D2 Back & Bi’s💪🏽

Emily

THIS IS EXACTLY WHAT I'VE BEEN LOOKING FOR! Needed liftd with added heart rate/cardio boosts. Doing a cut and I'm excited to utilize this program alongside it. Excited for the results!

W1/D3 Full Body🔥🤩

So grateful for this active recovery!!! I am so sore!

Selma

W1/D4 45 min walk

The circuits at the end of these workouts are *chef's kiss*!

W1/D5 Glutes 🍑😍

Shorter it doesn’t lasts 69 mins is way longer

Susana

A couple questions- when I do lunges is it a total of 24 on each side (L-R-L-R) or is it 48 on each side (LR-LR-LR-LR) for the four sets? Also how do I keep my hands from slipping during hanging crunches?

W2/D3 Full body- quads, chest & shoulders focused!

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