Name: Playbook - Brynley Joyner - W3/D1 Full body
Uploaded: 2024-03-01T12:58:25.271Z
Duration: 45 min
Description: W3/D1 Full body

Great program. My lower back was a little tetchy and I couldn’t quite complete the last triset but still managed a great workout. Thank you

Mandy

Natalie Yosipovitch

Wow.. first day back at it and you always KILL me 😅🥵

Alexandra

Josefina

Catherine

megan

Nadine

Frankie

Paulina

Sara

-perform in RDL, then raise the dumbbells both up into a front raise, at a 90° angle in front of your chest!

RDL to front raise

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Row both dumbbells at the same time and then one on each arm, that is one rep!

B.O dumbbell rows (double to single)

Triset 1

-start with a Dumbbells curls up to your shoulders
- 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 
- Keep opposite leg only slightly angled
-slowly lower the dumbbells towards your feet and then curl them back up!
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

10 per side!

Dumbbell lateral lunge

-perform a push-up, and tap your shoulder on each side!

Modification: go on your knees!

Pushup shoulder tap

-start laying on the floor on your back
-set up touching one hand to your opposite toe

15 per side

Jack knife crunches

Triset 2

- Shoulder width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing dumbbells overhead
- Heels down until hips and legs extend

Dumbbell thrusters

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Modification: stand in one place doing forward lunges, alternating each foot!

15 per leg

Dumbbell walking lunges

Knee crunches

Triset 3

W3/D1 Full body

It feels so good😍 thanks for incorporating mental health in there two😍🥰

Leonie

Crista

I loved the journaling prompt this morning!

Katie Lee

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Olivia

Kelsey

Chelsea

W1/D1 Full body

Luciana

Diana

W1/D2 Legs, Bum & Abs

Cece

W1/D4 Active rest day

alicia

Tough one!!! I’m 36 in ok shape and it took me 48 minutes just for 4 rounds. Sweaty!

W3/D1 Full body

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