Name: Playbook - Brynley Joyner - W3/D1 Lower Body
Uploaded: 2024-03-01T12:58:25.443Z
Duration: 45 min
Description: W3/D1 Lower Body

3 rounds of each instead of four, but it was still a great workout!!!

Kristie

Nicole

Sophie

Carol

I’m finding that the estimated time it should take is a little underestimated when it comes to these workouts! I’ve been loving them but for someone who works out frequently they tend to take longer than it says! This program is kicking my butt otherwise!

Grace

Tiffany

Such a great sweat getting back after a trip!

Kalli

Jordyn

Welcome to week 3!!! Let’s get it!!🫶🏽

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
15 per side

Dumbbell reverse lunge

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you (or just let the toe rest on the floor for better balance)
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

15 per leg

Dumbbell single leg RDL

Perform a jumping jack, then drop into a sumo squat!

Jumping jack squat jump

-place your hands behind you and crunch your knees into your chest then kick them back out, then perform a V-up, that is one full rep!

Knee crunch to v-up

Circuit 1

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

-start in a plank position
-Bring 1 foot up in between your hands into a lunch and twist into that knee wall bringing the same arm up to the ceiling
-step back to plank position, and then do the opposite side!

10 Per side

Plank lunge lifts

- 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 pulses

-start in a plank position
-jump your feet up into a sumo squat and bring your hands in front of your chest
-then jump back to plank

Plank to sumo squat

Circuit 2

- Position yourself on your hands and knees
- Place a dumbbell behind your knee
- 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

15 Per side

Weighted Fire hydrants

-keep the dumbbell behind your knee
-kick your leg directly backwards and bend your knee at a 90° angle so that your thigh is table top with your torso

-engage your core, making sure you don’t arch your back, and pulse using your glute muscles to move the weight up and down slightly

Back donkey kick Pulses

-begin in a plank position
-engage your court and drive your knee straight up into your chest, then bring it back down, then bring it directly to the side!
-that is one rep on one side! 10 per side

Front-to-Side plank crunches

- Perform wall sit holding weight in your lap, in goblet position or weights in each hand

-putting the weight into your glutes, pulse slightly up and down

Weighted wall sit pulses

- Begin in a supine position with arms overhead and legs bent
- Bring one legs up & Touch the toe with your opposite hand
- Roll back down and repeat on the other side

12 per side

Jack knife crunches

Circuit 3

W3/D1 Lower Body

Molly Fortner

#1 START HERE!

Recipes🥑🔥

Morning Mindset 📖⚡️ (wk. 1)

Emily Myers

Annie Holsomback

That was a tough workout! When I finished, I was thanking Jesus 🙏😘

Sarah

W1/D1: Lower body

camryn

Great upper body. At the end I made my own ab workouts. My shoulders and arms were tapped out ❤️

idk how a any one completes these in 55mins 🥵 good workout tho!

Rylee

W1/D2: Upper Body (chest & back)

Good, but I had a huge headache today so took me longer than normal :/

Caroline E

Avery

Hailey

W1/D3: Full body

W1/D4: ACTIVE REST

I did 3 sets instead of 4 because I was dragging today.🤣

✨OBSESSED✨ WITH THIS WORKOUT!! So sweaty 💪🏼 finished in 30 minutes!

Jessica

W1/D5 Lower Body

W1/D6 TRY A NEW CLASS!

I love that there are days on your programs reserved for rest and walks outside to recover!❤️

W1/D7: REST!

Morning Mindset 📖⚡️ (wk. 2)

Hello! First off love,love, love your program! I’m just coming back from a weekend of being sick and I was wondering if you have any modifications for your exercises? So that if people are not at 100%, or just want to take it slow they can still do the workout just at a different level. Anyway thank you again!!

Ella

Holy guacamole that ab circuit at the end was killer!!!🥵🔥

Riley

W2/D1 Lower body

Lindsey

W2/D2: Upper Body (Arms & Abs)

Your videos are inspiring me to take the workouts outside!  Love it!

Scarlett

W2/D3: Full body

W2/D4: ACTIVE REST

had to modify some of the RDLs cause it hurts my back! otherwise rly sweaty, took my over an hour

Madilyn

Destine

W2/D5: Lower Body (Glutes & Hamstrings)

W2/D7: REST!

Morning Mindset 📖⚡️ (wk. 3)

Gisele Rigo

W3/D2 Arms & Abs

WOW!!! THAT WAS THE BEST EXERCISE I HAVE DONE IN A WHILE!!!!! Brynley!! You killed this one! Thank you girl🤍😋

Ripley

W3/D3 Full body - no equipment

W3/D4: ACTIVE REST

I couldn’t do all 5 rounds, but still a great sweat!

Killer workout! Did not think that I’ll be able to do all the sets, but I did 💪

Liza

W3/D5 Legs & core

W3/D6 TRY A NEW CLASS!

W3/D7: REST!

Morning Mindset 📖⚡️ (wk. 4)

Probably my favorite lower body workout but

Cece

W4/D1 Lower body

HOLY WORKOUT!! 💪🏼✨ This was amazing and definitely makes you break a sweat!

Desi

W4/D2 Arms & Abs

My back has been bothering me (it’s out of alignment), but other than that killer workout🔥🔥

W4/D3 Full body

W4/D4: ACTIVE REST

Rosi

W4/D5 Legs & glutes

W4/D6 TRY A NEW CLASS!

W4/D7: REST!

Morning Mindset 📖⚡️ (wk. 5)

That was so brutal!! But so fun too!!🔥🔥

Maggie Roberts

Loved the legs sesh! I was dead at the abs rounds so didn’t manage to do them all but my core is getting stronger week by week 👊🏻

W3/D1 Lower Body

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