Name: Playbook - Brynley Joyner - W2/D5 Full Body on FIYA🔥
Uploaded: 2024-03-01T12:58:25.264Z
Duration: 70 min
Description: W2/D5 Full Body on FIYA🔥

Marylen

Anais du Preez

This full body session felt SO good! It includes 3 supersets & a circuit using all different equipment aka you will NOT get bored🙌🏽

- 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

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Dumbbell curl with static hold

Superset #1

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB tricep extensions (single)

Superset #2

- Begin with bar positioned on your upper back & your stance widened, toes pointed out
- 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 sumo back squat

- Hold a weight (15-30lbs) in front of you
- Raise your upper body engaging your glutes
- Pause at the top and come down

Hyperextension hold

Superset #3

- Keep a slight bend at the front knee, hold a weight in the same hand as the foot on the floor (10-20lbs)
- Come straight down, engaging glutes & hamstrings
- Pull back up
-10 per side!

DB Bulgarian

- Holding a dumbbell in front of your chest 
- Place foot up onto the box or bench and push through your heel to stand up
- Bring the other leg up, and push the Dumbell up above your head
- Step down and repeat 
- Work both sides

Dumbbell step ups

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position
-10 per side

DB bird dog rows

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

Accessory Work Circuit

Inclined Treadmill Walk

W2/D5 Full Body on FIYA🔥

So excited to challenge myself not only physically, but mentally too!!

Abby

You’re such an inspiration. Signed up today and super excited. Big love from Australia 💛 x

Was super nice! You’re such an incredible person! Super excited about the workouts!

Maria Carolina

#1 START HERE!

Missed week 1 but never too late to start!
1. Keep a consistent bedtime/wake up routine
2. Complete September challenge (minus week 1)
3. Add structure to my day/week by planning and sticking to my schedule

Elaine

Goals for September ⚡️ 
*Finish the Workout Program 
*10 Steps a day 
*1 walk per day 
* 1 gallon of water a day 
* Take my greens everyday

💖💖💖

Becca Buchholz

Can’t wait for sept!!!
Goals include signing up for a 10k and reading through the 4 Gospels <3

Paige

End of the Month Goals🧠

super revealing, such simple but in depth topics all at once! felt like I was able to reconnect with myself and go back to basics 🤍

Halen

Morning Mindset ⚡️ (wk. 1)

Arianna Tinoco

GIA AND RILEY 

Ryan

W1/D1 Booty dayyy🍑

couldn't finish the whole workout but it is my second day using the app

Nina

I love the way your workouts are broken up & not just the same thing over & over

Lisa

W1/D2 Upper Body💪🏽

ahh that last round 🔥 bryns u nailed the choice of exercises 💕😍

briella

Maite

Jessi

W1/D3 Cardio HIIT! Dumbbell only❤️‍🔥

Alejandra

W1/D4 Active rest day

Another awesome workout! Day 3 down.  Looking forward to October workouts!

Jillian

schuitemans

W1/D5 Full body🤍

W1/D6 FREESTYLE WORKOUT

W4/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 2)

camryn

Lucie

Another good workout.  Liked it so much I did it again.

W2/D1 Full body 🔥

Micaela Cilloniz

Maddie

Hannah

W2/D2 Upper body 💪🏽

Clementine

That was difficult! But feel so good afterwards 💪🏽💪🏽

W2/D3: Lower Body Quickie Circuit🔥

W2/D4 Active rest day

W2/D6 FREESTYLE WORKOUT

W2/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 3)

Wasn’t into it today but finished 💪🏼

I didn’t realize I could reach my max heart rate while lifting… and this sure af showed me I could 🥵

W3/D1 Lower Body❤️‍🔥🥵

Ella

Such a fun way to move your body! Such a killer, left the gym puffed

Sara

Emma

W3/D2 Back & Abs✨

Rachel

Syd Sirois

W3/D3 Full Body Lift🔥

Super sweaty one today! Haven’t felt this good after a workout in awhile!

Kalli

Ooof, tough one. Thanks for the quad focus!🔥🦵

W3/D5 Full body shoulders & quads focused!!

I did a rebound class. And it was so fun. Really going to feel my abs and hips tommorow 😍

W3/D6 FREESTYLE WORKOUT

W3/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 4)

Got me all sweaty loved it!!!!🙌🏻😅

Lena

Chloe

W4/D1 Lower body🔥

the perfect level of intensity for what i was feeling g

Nicole

W4/D2 Back, biceps & abs❤️‍🔥

Marin Coldsmith

W4/D3 Full body !!

W4/D4 Active rest day

this was JUST what i needed before my long car riding moving to FLORIDA🤸‍♀️🤍

W2/D5 Full Body on FIYA🔥

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