Name: Playbook - Brynley Joyner - W2/D5 Lower Body (dumbbell & band)
Uploaded: 2024-03-01T12:58:25.167Z
Duration: 35 min
Description: W2/D5 Lower Body (dumbbell & band)

Nicole

Katie 🩵

Elizabeth Wiley

Kalli

- Stand in a wide toed out stance 
- Lower into a squat and pulse once before standing back up

Sumo squat pulses

-stand in a wide stance with your toes pointed diagonally out
-hold a dumbbell in front of you
-hinge at the hips with a slight bend in the knees, drop your chest to table top, letting the dumbbell slide down to about your shins, come halfway up, then drop back down, then squeeze your glutes on the way to fully standing up!

Sumo RDL (half to full)

-if you don’t have a band, do this with a pulse at the top instead!

-Put the band slightly above your knees
-Engage your core and make sure throughout the movement you’re not arching your back, but keeping your core tight
-Send one leg back, squeezing your glue at the top of the exercise!

Perform 45 seconds on one leg, and then switch to the opposite side and redo the exercise on that leg !

Banded kickback

Triset 1

-stand in a lunch position, holding a Dumbbell in the same arm as they let you have in front.
-Extend your legs to stand up out of the lunch, and at the top, raise onto your calf of the front leg!

Complete everything on one side and then switch to the opposite side !

Stationary lunge to calf raise

-start in a push-up plank position
-Bring 1 foot forward into a deep lunge
-Lift the same arm as the front leg as you twist your torso and look up!

Complete everything on one side, and then switch to the opposite side for 45 seconds also !

Plank lunge twists

-start on your hands and knees, and keep your core engaged , make sure you do not arch your back throughout this movement!

-Squeeze your core as you bring one elbow into the opposite me underneath you and then kick both out!

Complete 45sec with one arm and leg, and then switch to the opposite side !

Knee-to-elbow reach outs

Triset 2

- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
-pulse up and down in this position!
-do 45 seconds on this side and then switch to the opposite side for 45 seconds!
-Try to ship the weight back into your glutes and hamstrings instead of your knee and quad!

Lateral lunge pulses

-stand in a wide stance and lateral lunge to one side
-Holding a Dumbbell in front of you if you have it, stay low as you shift your weight from one leg to the other leg and slide side to side between lateral lunges
-Go slow and controlled and really think about shifting the way from one glute to the other Glute!

Lateral lunge slides

- Position yourself on your hands and knees
-if you have it put a band slightly over your knees! If you don’t, you can do this without a band and just add a pulse at the top of the movement!
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
-Make sure you are not arching your back, but keeping your court engaged and your spine neutral!

Complete 45 seconds on one side and then switch to the opposite side

Fire hydrants (banded)

Triset 3

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

** you can add Dumbbells if you would like!

Calf raises (toes forward)

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pulse at the top!

Dumbbell glute bridge pulse

-perform a set up, but as you sit up, twist your torso to one side, come back down and then sit up twisting to the opposite side. Repeat for 45 seconds!

Twisting sit-ups

Triset 4

W2/D5 Lower Body (dumbbell & band)

I thont get what to do here.
Couldnt see intro video, didnt whant to start.
Im from Croatia and diferent language speaker. But 🤷🏻‍♀️🥺

Kiah

i’m sooo excited for this! i’ve been looking for ones like this!

alicia

#1 START HERE!

Love that you put a section of recipes here! Can’t wait to try 😍

Eugenee

Emily

QUICK & EASY RECIPES

Lynlee Jackson

Loving all these travel tips!! Right in time for summer 💕

EATING OUT / TRAVEL TIPS

Mackenzie

Hard lol but good! I’m sweating. I’m very new to working out so I could only do one set.

Angel

Laney

W1/D1: Full Body

didn’t get to finish all due to time but i love doing body weight like this!! like the 45 sec over reps too

Rylee

I got through 3 trisets in 30 minutes! It was good!

Wow the low impact was such a good burn!!

Riley

W1/D2: Lower body / Band & Bodyweight

W1/D3: ACTIVE REST

camryn

Such a great challenge! It feels so good to sweat and move my body! My body is thanking me:)

Adrienne

Erin

W1/D4: Full Body

Diana

Briana

Carissa

W1/D5 Lower Body

Awesome! Took a long walk with my boyfriend and had a great time!

Summer

W1/D6: CARDIO DAY!🔥

W1/D7: REST!

love coming back to busy girl waiting for your new program launch

Sydney

W2/D1 Full body

Alli

Chloe

This is an absolute burner!! i loved it😍🔥

Marcsi

W2/D2 Lower body

W2/D3: ACTIVE REST

Did this with ankle weights: OH MY GOODNESS what a sweat 🥵

Katie

Completed this one in Europe with my sister! it was perfect when you don’t have equipment to work with!

Nichol 🫶🏻

W2/D4 Full body

W2/D6: CARDIO DAY!🔥

W2/D7: REST!

I haven’t sweat this much since I did track!

W3/D1 Full Body

Such a tough body weight workout - loved it!

Emma

briella

Such a good bodyweight workout! I’m dripping!🥵

Naomi

W3/D2 Lower body

W3/D3: ACTIVE REST

Estella

Gisele Rigo

W3/D4 Full Body

Milé Uys

Avery

W3/D5: Lower body

W3/D6: CARDIO DAY!🔥

W3/D7: REST!

just wasn’t in it today but got through this one as i remebered i loved it

This was way longer than 30 mins and I even made modifications so if you’re actually short on time don’t do this workout. Good workout but I couldn’t even finish due to time sadly.

Steph

Feel so good!! Triceps will definitely be sore tomorrow 🥵

W4/D1: Full body

Caroline

W5/D2 Lower Body

W4/D3: ACTIVE REST

Wow that was a tough one but felt good after!

Britt

W4/D4: Full body

W4/D5 Lower body

W4/D6: CARDIO DAY!🔥

W4/D7: REST!

perfect full body before my move today💗💗💗

So sweaty and the perfect 30 min workout!!

It looked easy but I ended up sweating so much hhaahhaha🫶🏻🫶🏻love it!

W2/D5 Lower Body (dumbbell & band)

Community

More workouts from Brynley Joyner