Name: Playbook - Brynley Joyner - W2/D6 Glutes & Hamstrings
Uploaded: 2024-03-01T12:58:25.400Z
Duration: 70 min
Description: W2/D6 Glutes & Hamstrings

Gisele Rigo

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

Cierra Mae

Hana

This one had my heart rate GOING the whole time.

Rachel

schuitemans

Jillian

Anais du Preez

Rayka

Jessi

Claudia

This was killer 😩 Also I noticed I’m able to lift heavier now than before :’) small victories !

Rali

Karla

Welcome to Day One!!!🔥 so excited to have you here! Start this workout with a quick warmup of your choice: I usually walk on an inclined treadmill for about 5 minutes to get my body & heart rate warmed up!

GO CRUSH IT🔥👏🏽

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

-start with a heavy weight hanging in between your hands, toes pointed out diagonally and a wise sumo stance

-squat all the way down
-come up halfway, pause, the go back down, then come up to starting position: that is 1 rep!

Hanging Sumo Squat: 1/2 to Full

For this circuit you will start with the first exercise and move down the list until you get to the last one, then rest and start round two & so on!

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

12 per side!

Dumbbell bulgarian split squat

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

-12 per side!

Single leg RDL

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

-make sure you engage your core, and don’t arch your back!
-20 per leg!

Back kick glute lifts

Squat jumps

Glutes circuit

Set the pace slightly slower than average and step up two stairs at a time

Stair Master Double Step

W2/D6 Glutes & Hamstrings

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

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!

W2/D6 Glutes & Hamstrings

Community

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