Name: Playbook - Brynley Joyner - W2/D5 Full body- anterior chain (front of body!)
Uploaded: 2024-03-01T12:58:25.244Z
Duration: 60 min
Description: W2/D5 Full body- anterior chain (front of body!)

Samantha Maestro

Carleigh

Anais du Preez

That was really hard… I now see just how weak my shoulders and upper back have gotten.. I couldn’t even hold myself up to do the knee ups!

Alexandra

Kalli

I feel amazing! Such a killer burn for the arms and I even added an ab circuit onto the end to finish this killer workout!!! 🔥🔥🔥

kendra

Gabby

Talise Gabriel

This is a full body workout focused on quads and shoulders mainly! 

GO GET IT!!🔥

- 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

Modification: dumbbell goblet squat!

Barbell front squat

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Modification: Triset push-ups, or dumbbell tricep kickbacks!

Cable straight bar tricep pushdown

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position


Modification: dumbbell shoulder press

machine shoulder press

-Press both hands above your head
-start with your right arm and lower it down to 90° angle bend, then keep pushing it up for eight reps! 
-do the same on the opposite side!

Modification: do the same movement with dumbbells!

Static hold SA press

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Modification: floor or bench chess press with dumbbells, or barbell!

machine chest press

Triset 1

- Holding a heavy dumbbell in front
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides (10 per side)

Goblet forward lunges

- Find a comfortable and safe position, (use an Ez bar or fixed bar) and press it above your head
- Lower the bar slowly behind your head
- Stop several inches from your neck
- Press barbell above your head & back to starting position (that is 1 rep)

Front to back shoulder press

-start with a jumping jack
-then go into a pulse squat !

Jumping jack squat jump

Triset 2

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat on opposite side (10 per leg)

Modification: do the same reps, and sets, but with jackknife crunches instead!

Hanging knee tucks

W2/D5 Full body- anterior chain (front of body!)

Carey

I know august is almost over but I’m sooo stoked to join this fitness program!!

Ella

Kyndal Raimey

#1 START HERE!

I lost my dad unexpectedly in April and these positive affirmations have been the best thing for me while walking through this new grief journey 🫶🏼

Allison

Absolutely loved the serenity of these journaling prompts! So excited for the next few weeks

Destiny Boring

iv always tried to journal and do positive affirmations before and never knew how to. i’m so happy that i signed up and have you to guide and teach me. iv always looked up to you and excited to start applying this in my daily routine 
thanks girl! <3

Amber

Morning Mindset 📖⚡️ (wk. 1)

My physical goals are to tone my abs and to be able to do 10 push ups without having to use my knees. 
My mental goals are to read 2 books this month and to prioritize morning affirmations. 
My financial goal is to save money by grocery shopping intuitively and not spending money on eating out.

Isabel

To be consistent with my workouts and be exited about them again. Watch my snacking and focus on eating Whole Foods. Stop staying up late and start getting up earlier.

physical: get outside and move my body 
Mental/emotional: spend time with family before I go back to school 🥰
Financial: 50$ budget a week

Cat 💓

End of the Month Goals✨

only made it through 3 rounds each triset but ❤️‍🔥❤️‍🔥

camryn

Sierra

Leticia

W1/D1: Full body / dumbbell

Love this workout!!! Definitely felt a good burn 🔥

Chloe

WOW THIS IS A WORKOUT. I’m so proud of myself! It took me almost 2 hours and I didn’t even do the leg presses. I feel AMAZING!! You can do this!!!

Olivia Samilian

Alejandra

W1/D2 Glutes & Hammies!!

Paulina

Gabi

W1/D3 TRY A NEW CLASS!

I did a bootcamp class, 60 minutes. It was hot!!🤩💪🏼

Great sweat for me as I hiked the ski hill in my town!

W1/D4 Active rest day

Never everrrrr dissapointed after conquering one of your workouts 💙

Abigail

W1/D5 Upper body

Caroline

Lying on the floor motionless after this one…. KILLERRRRR🔥🔥🔥🔥

schuitemans

Was super intense!!!!❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 thank you

W1/D6 Full Body🔥

W1/D7 Rest Day🌞

Annie Holsomback

I can’t wait to look back on these journal entry’s. I think the positive affirmations are helping. I realize now that I need to write some of the same ones almost every day and that’s ok.

Morning Mindset 📖⚡️ (wk. 2)

Jordan

Did a shortened version of this but still 🥵

Hollie

Madeline

W2/D1 Full Body ⚡️

Averi

W2/D2 Glutes & Legs!!🍑

Was great 💪🏼 I did kickboxing and I like it, and right away a yoga class 🧡

Did some really refreshing yoga after a 12 hour shift!! Felt so good!

W2/D3 TRY A NEW CLASS!

I did incline cardio at the gym! Was amazing!! My legs are dead ❤️‍🔥😍😘

W2/D4 Active rest day

Sydney

W2/D6 Upper body⚡️

Great day going to church and then playing golf!

W2/D7 Rest Day🌞

Morning Mindset 📖⚡️ (wk. 3)

Maite

Stevie

Killer ❤️‍🔥❤️‍🔥❤️‍🔥💪🏼

W3/D1 Full body

ally

W3/D2 Glutes 🍑😍

Tried a 30 minute yoga power video today 😁

W3/D3 TRY A NEW CLASS!

Sindia

W3/D4 Active rest day

Madie

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

W3/D5 Back, Bi’s & Abs🔥

Micaela Cilloniz

Brooke

W3/D6 Full body🔥

These are dog walking days and one of my favorites lol

W3/D7 Rest Day🌞

Morning Mindset 📖⚡️ (wk. 4)

After a vacation it’s was awesome!💓⚡️🫶🏻

Rayka

Super good! I’m feeling stronger 🙌🏽🙌🏽🙌🏽

W4/D1 Full body!!

Fenna

W4/D3 TRY A NEW CLASS!

On went on an hour long hike that was moderate. Right above Tempe town Lake loved it

Ava Gallagher

10k steps and lots of walks with the doggies 💞

W4/D4 Active rest day

Love these workouts that focus on a specific muscle group!!! 🔥🔥

Emma

Chelsea

W4/D5 Back & Bis

It was a killer one!!💪🏼💪🏼💪🏼

this was hands down the hardest, but BEST one yet

Hadley

W4/D6 Full Body🔥

W4/D7 Rest Day🌞

Morning journaling makes my mornings so such brighter & fuels my days. So excited to end this august challenge & move on to September 🤍

W2/D5 Full body- anterior chain (front of body!)

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