Name: Playbook - Brynley Joyner - W2/D5: Lower Body (Glutes & Hamstrings)
Uploaded: 2024-03-01T12:58:25.387Z
Duration: 55 min
Description: W2/D5: Lower Body (Glutes & Hamstrings)

had to modify some of the RDLs cause it hurts my back! otherwise rly sweaty, took my over an hour

Avery

Madilyn

Destine

Ashley

oh goodness that was killer… ngl glad it is done😅

Catherine

Chloe

THIS is the workout to challenge yourself both physically and mentally. Felt SO good but glutes are shaking❤️‍🔥

camryn

Jordyn

The noise after the rest period is to loud. I always listen to music or a potcast and have to take my AirPods out, because the sound is just to loud.

Really nice workout🥰

Leonie

The format for this workout is supersets- 2 exercises switching back & forth for 4 rounds each!

You will complete superset #1 then move onto 2,3, and 4!

-begin in a wide stance & goblet squat
-flow straight into an RDL

that is 1 rep!

Sumo squat to RDL

- Holding the dumbbells at your sides
- 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

10 per leg

Dumbbell curtsy lunge

Superset 1

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell(s) to about shoulder height

If you have a heavy weight dumbbell you can use one if you don’t you can use both and hold them both in your hands

Dumbbell swings

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor- Hinge at your hips, and lower your torso until it’s almost parallel to the floor

-15 per leg

Dumbbell single leg RDL

Superset 2

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
-then go straight into a low squat
-that’s one rep!

Good morning to squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Superset 3

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

* to elevate your feet you can stand on another dumbbell or a small surface!

Elevated DB glute bridge

-keep the same position as the heel elevated glute bridge but stay elevated without coming down and just pulse slightly!

Elevated Glute bridge pulse

Superset 4

5-7% incline
4-6 mph

Or just a moderate jog outside to finish off the workout!

Inclined Treadmill Jog OR jog outside!

W2/D5: Lower Body (Glutes & Hamstrings)

Molly Fortner

#1 START HERE!

Recipes🥑🔥

Morning Mindset 📖⚡️ (wk. 1)

Emily Myers

Annie Holsomback

That was a tough workout! When I finished, I was thanking Jesus 🙏😘

Sarah

W1/D1: Lower body

Great upper body. At the end I made my own ab workouts. My shoulders and arms were tapped out ❤️

idk how a any one completes these in 55mins 🥵 good workout tho!

Rylee

W1/D2: Upper Body (chest & back)

Good, but I had a huge headache today so took me longer than normal :/

Caroline E

Hailey

W1/D3: Full body

W1/D4: ACTIVE REST

I did 3 sets instead of 4 because I was dragging today.🤣

Kristie

✨OBSESSED✨ WITH THIS WORKOUT!! So sweaty 💪🏼 finished in 30 minutes!

Jessica

W1/D5 Lower Body

W1/D6 TRY A NEW CLASS!

I love that there are days on your programs reserved for rest and walks outside to recover!❤️

W1/D7: REST!

Morning Mindset 📖⚡️ (wk. 2)

Hello! First off love,love, love your program! I’m just coming back from a weekend of being sick and I was wondering if you have any modifications for your exercises? So that if people are not at 100%, or just want to take it slow they can still do the workout just at a different level. Anyway thank you again!!

Ella

Holy guacamole that ab circuit at the end was killer!!!🥵🔥

Riley

W2/D1 Lower body

Lindsey

W2/D2: Upper Body (Arms & Abs)

Your videos are inspiring me to take the workouts outside!  Love it!

Scarlett

W2/D3: Full body

W2/D4: ACTIVE REST

W2/D7: REST!

Morning Mindset 📖⚡️ (wk. 3)

3 rounds of each instead of four, but it was still a great workout!!!

Nicole

Sophie

W3/D1 Lower Body

Gisele Rigo

W3/D2 Arms & Abs

WOW!!! THAT WAS THE BEST EXERCISE I HAVE DONE IN A WHILE!!!!! Brynley!! You killed this one! Thank you girl🤍😋

Ripley

W3/D3 Full body - no equipment

W3/D4: ACTIVE REST

I couldn’t do all 5 rounds, but still a great sweat!

Killer workout! Did not think that I’ll be able to do all the sets, but I did 💪

Liza

W3/D5 Legs & core

W3/D6 TRY A NEW CLASS!

W3/D7: REST!

Morning Mindset 📖⚡️ (wk. 4)

Probably my favorite lower body workout but

Carol

Cece

W4/D1 Lower body

HOLY WORKOUT!! 💪🏼✨ This was amazing and definitely makes you break a sweat!

Desi

W4/D2 Arms & Abs

My back has been bothering me (it’s out of alignment), but other than that killer workout🔥🔥

W4/D3 Full body

W4/D4: ACTIVE REST

Rosi

W4/D5 Legs & glutes

W4/D6 TRY A NEW CLASS!

W4/D7: REST!

Morning Mindset 📖⚡️ (wk. 5)

That was so brutal!! But so fun too!!🔥🔥

Maggie Roberts

Loved the legs sesh! I was dead at the abs rounds so didn’t manage to do them all but my core is getting stronger week by week 👊🏻

W2/D5: Lower Body (Glutes & Hamstrings)

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