Name: Playbook - Brynley Joyner - W2/D5 Full Body
Uploaded: 2024-03-01T12:58:25.389Z
Duration: 70 min
Description: W2/D5 Full Body

Great workout babe 💘💪🏼 thnx 🥰🥰🥰

Loved this full body workout! ❤️‍🔥❤️‍🔥

Jessi

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

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

W1/D1 Full Body

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

Abigail

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!

W1/D6 Booty day!!

W1/D7 Rest Day

Morning Journaling⚡️ (wk. 2)

Week 2 Challenge

The hardest one I have done😮‍💨😮‍💨💪🏻

W2/D1 Full body

Macy

Wowowow that last circuit was pretty much the best burner ever

Desi

W2/D2 Lower Body

W2/D3 Upper Body PULL

My first spin class this morning! So sweaty but totally in love with it!!

Anais du Preez

W2/D4 Active rest day

I was dying. Especially during those last 5 rounds but LOVED it!!

Cierra Mae

Hana

W2/D6 Glutes & Hamstrings

W2/D7 Rest Day

Week 3 Challenge

Morning Journaling⚡️ (wk. 3)

Would be nice to have a warm up set at the beginning

So hard to get through these! But, feel great after.

Crista Marie Viera

W3/D1 Full Body

Victoria

W3/D2 Lower Body: (Glutes, hamstrings & quads)

Angela

Micaela Cilloniz

W3/D3 Push: shoulders, chest, tris

W3/D4 Active rest day

the perfect combo of everything and loved finishing w burpees

Maria Carolina

W3/D5 Total Body

W3/D6 GLUTES!

W3/D7 Rest Day

Week 4 Challenge

Morning Journaling⚡️ (wk. 4)

Hannah

I absolutely loved this one! I did an incline walk for my for my cardio.

Alexa

love this workout, one of favorites so far!🥵🔥🔥

Jersi

W4/D1 Full body

Rachel

Maddie

W4/D2 Pull: back & Bi’s

Jordan

W4/D3 Lower Body

W4/D4 Active rest day

didn’t love the cable pull through as but everything else was great!

The perfect workout! Great mix of tough yet doable

Claudia

W4/D5  Full Body!

W4/D6 Lower Body: (Glutes & Hamstrings)

Played ultimate frisbee with a bunch of my friends! Amazed by the fact that that 1 hr of movement made my day so much better!!!

W2/D5 Full Body

Community

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