Name: Playbook - Brynley Joyner - W2/D6 full body, lower focused!
Uploaded: 2024-03-01T12:58:25.207Z
Duration: 50 min
Description: W2/D6 full body, lower focused!

Teya

Hannah

Emily

- Begin with bar positioned on your upper back
- 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

Go with a weight that challenges you but you’re able to keep correct form! I’m using a 45 pound barbell with 45 pound plates on either side!

Barbell back squat

This has many exercise all in one!

Start with the front raise, then move through a squat and jump to a plank, push-up, jump back & stand up!

That is 1 rep!

Front raise to burpee push-up

- Lying on the floor or bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

DB chest press

This exercise has 2 movements! First, a skull crusher, using your triceps, then a single dumbbell grip press! 

That is 1 rep!

If it feels to complex or you don’t feel comfortable doing it, you can do just skull crushers but go with 2 dumbbells to make it heavier!

Skull crusher to press combo

- Stand in front of a bench or box
-hold a heavy dumbbell in front of your chest
-keep core engaged
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
-10 per leg, 20 total

Weighted bench step ups

- Begin with a dumbbell in your hand of the front foot
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

10 per side, 20 total

Dumbbell bulgarian split squats

This is your abs & arms circuit to finish! For these, you will do the first exercise, the 2nd, and so on, going down the list, when you finish the last one, you will start up at the beginning again!

4 rounds through this circuit total!

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
-10 per side, 20 total

DB plank pass through

Plank reach backs

-come up with the opposite arm each time!
-12 total

Plank up downs

Weighted sit ups

Abs & arms circuit

W2/D6 full body, lower focused!

Terri

my legs were literally unwalkable by the last round of burpees

Rachel

W1/D1

Jillian

Victoria

Karissa

W1/D2

W1/D3 45 min walk

Maybe alternative options if your gym doesn’t have certain machines

Sloan

Really good I just hope I’m using enough weight cause I don’t want to under-do it and not see results!!

Kalei

W1/D4

W1/D5 45 min walk

Feeling so so good, even during exam week 😤

Riki

Olivia

W1/D6

W1/D7: REST

Hollie

Ashley

Macayla Redmon

W2/D1 Full bod - push focused

Kiara

Reese

Core on fireeee 🔥🔥🔥 such a good push day to get them gains!

kendra

W2/D2 Full body - pull focused

W2/D3 45 min walk

This was SO GOOD!!! My whole body got all the exercise it needed!

Makenzy

Awesome workouts girl! Strategically and well made!

Alexandra

W2/D4 Full Body🔥

W2/D5 45 min walk

W2/D7: REST

Anais du Preez

Perfect combination of lower body and back!

Megan

First time trying a workout at my new gym, and I absolutely loved it!!!!❤️

Abby

W3/D1 Full body: back & Glutes focused

W3/D2 Full body- shoulder & quad focused!

W3/D3 45 min walk

This was such a fun workout I enjoyed it!!

Sierra Caporale

Natalie

W3/D4 Full body

Love walking on my off days! My body definitely needed a break but it still felt good to get moving slightly and break a little sweat:)

W3/D5 45 min walk

Why could I not figure out how to get the weight between my feet while hanging from the bar?!

Madi

W3/D6 full body

W3/D7: REST

Alyssa

EXACTLY what i needed to jump start my week

W4/D1 Full Body / back & booty focused!

getting new tattoos right after this so had to get in one good workout for the week❤️‍🔥

Sierra

My gym doesn’t have SA loaded shoulder press so I used dumbbells. Otherwise great!

Elaine

W4/D2 Full Body : push day focused!

W4/D3 45 min walk

My fav workout yet! Felt so strong thank you Brynley!!!

W4/D4 FULL BOD

W4/D5 45 min walk

W4/D6 Full body

W4/D7: REST

W5/D1 Full Body on FIYA🔥

Awesome!! During my rest days I did not know what to do in an effective manner and this was just so perfect!!!! Loved it!!!!

W2/D6 full body, lower focused!

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