Name: Playbook - Brynley Joyner - W2/D4 Full body🌶
Uploaded: 2024-03-01T12:58:25.365Z
Duration: 55 min
Description: W2/D4 Full body🌶

Kaja

24313515

Sydney

Sierra Rodewald 

Rachel

This was my FAVORITE YET!!! Loved the circuit at the end!

Deonna

Tara

Abby

My fav one this far!! Such a good overall burned.

Ireland

María Jesús

Carolina

Reyleigh

Jayne

Emma

For today’s workout you will have three super sets, and a circuit!🔥

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

-curl the dumbbells to a 90° angle (half rep) then come back down and curl the dumbbells all the way up! That is one rep!

Bicep curl half to full

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

- 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 2

-with a heavy dumbbell rack to two shoulders, perform a sumo squat and on your way up stop at the halfway point then go back down, then all the way up! It should feel almost like a pulse!

Squat half to full

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell(s) up keeping your elbows close to your body
- Engage your lats as you pull up 
-pause at the top for three seconds, engaging your back!
- Come down in a controlled motion

Dumbbell bent over row hold

Superset 3

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side   OR do them alternating!

8 per side

Curtsy lunge

-start standing up
-walk out into a plank and perform a mountain climber
-walk yourself back to starting position and stand up, that is one rep!

Walkout to mountain climber

Sit-up

-start in table top position, engage your court and make sure your back does not arch!
-lift your leg to the side and then take it to the back!
-10 per side!

Fire hydrant back kicks

-set against the wall making a 90° angle
-push a dumbbell directly over your head

Wall sit push press

Circuit

W2/D4 Full body🌶

Isabella

I'm late to joining the challenge for this month, but I'm so excited to have the accountability and community of this app! 🥰

Cleopatra

#1 START HERE!

camryn

Isabel

Love this time away from my phone to just breathe and connect with my thoughts

Cat 💓

Morning Mindset 📖⚡️ (wk. 1)

I loved this! I'm so excited to see what the rest of the series is like!

Liked it! Switched burpees for push ups to add in triceps and chest!

W1/D1 Full body🔥

This whooped me! Like full drip 🥵 but so so good!

so good!! pushed through every set 🔥🔥

patricia

my legs are shaking!! loved this workout so much!!

W1/D2 Lower body ⚡️

Try a hiit yoga 🧘🏻‍♀️ class! Amazing

Alejandra

Used my rest day running a 5k. Felt so good!!!

Marin Coldsmith

W1/D3 Active rest day

I added a band to some exercising and I am DYING (in the best of ways)

Austyn

W1/D4 Full body KB & PLATE!

Can't move my arms! Definitely room for improvement : )

Sierra

Really had to push myself for the renegade row and push ups! So glad I didn’t quit!

Kalli

W1/D5 Upper body & Abs: DUMBBELL!

Breigh

Great challenge! I tried hot yoga and had such a great time.

Mary

W1/D6 TRY A NEW CLASS!

W1/D7 Rest Day🌞

These affirmations have been amazing! They are definitely my favorite part of the challenge!

W2/D4 Full body🌶

Community

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