Name: Playbook - Brynley Joyner - W3/D1 Full Body
Uploaded: 2024-03-01T12:58:25.461Z
Duration: 70 min
Description: W3/D1 Full Body

Macy

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

Alejandra

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

Crista Marie Viera

Jessi

Anais du Preez

Gabrielle

Insane workout. Feel so good after. Now time for French toast!!

Claudia

Inclined Treadmill Walk

-can use machine or regular bar & bench 
-place shoulder blades on bench
-keep core engaged and neutral spine
-drive weight through your heels into the floor
-thrust hips up and squeeze your glutes at the top!

Hip Thrust (machine)

Using a bench and dumbbells, step one foot out, and put your back foot on the bench, with the dumbbells at your side, lower down pushing the weight into your glutes and then push down through your heel on the way up to the top!

Bulgarian Split Squat

-Hold the dumbbells at 90 degrees in front of you (half curl position)
-alternating arms, curl it up fully then back down to the 90 degree angle 
-do 8 per arm

Bicep Curl with static hold

Keeping your core engaged, step back into a reverse lunge while at the same time, bring your dumbbells up into a Hammer curl then to a Press. Reset and alternate the leg for the lunge!

Reverse Lunge to Hammer Curl Press

With a barbell on your back, step up onto a small box driving from your heels as you step up!

Barbell Box Step Ups

-Start with one kettlebell in a sumo squat
-As you come up drive the kettlebell up into an upright row
-reset back down & repeat!

KB Sumo squat to Upright Row

Assisted Chin Ups

W3/D1 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

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

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!!

W2/D4 Active rest day

Great workout babe 💘💪🏼 thnx 🥰🥰🥰

Loved this full body workout! ❤️‍🔥❤️‍🔥

W2/D5 Full Body

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)

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

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!!!

W3/D1 Full Body

Community

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