Name: Playbook - Brynley Joyner - W3/D2 Back & Abs✨
Uploaded: 2024-03-01T12:58:25.685Z
Duration: 50 min
Description: W3/D2 Back & Abs✨

Ella

Such a fun way to move your body! Such a killer, left the gym puffed

Sara

Emma

This is a warm-up superset you can do with a resistance band!

- Pull the cable band towards your face with elbows flared outward

Banded Face pulls

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band straight arm pulldown

Banded warmup (optional)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Using and underhand grip pull handles towards your hips

Underhand seated row

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

**use a band if needed!

Chin ups (banded)

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
-row the barbell, bringing your hands into your bellybutton/hip area !

Bent over barbell row

- Keeping your core tight
- Raise your knees one at a time & across the body
- Avoid swinging by taking your glutes and engaging your abs!

10 per leg

Hanging knee ups

Superset

For this finisher circuit we will be using a 35 pound medicine ball, and an assault bike!

If you don’t have either of these pieces of equipment, you can get creative with substitutions! 

Instead of a medicine ball, you could do Burpee‘s for the ball slams, and use a dumbbell for the other exercises! 

If you don’t have an assault bike, you can use an elliptical instead!

-find a rhythm, and tap the ball of your foot quickly back-and-forth on the ball!

-set a timer on your phone for 60 seconds, or count 60 reps if you don’t have a timer

Toe taps

-engage your core, and lay rested on your elbows with your knees bent to one side over the ball

-using your abs pull your bent legs from side to side over the ball!

10 per side, 20 total

Ball windshield wipers

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Begin in a push up position with a heavy medicine ball or a dumbbell placed on one side of your body
- With the opposite hand pull the dumbbell / ball through to the other side

10 per arm!

plank pass through

-use the assault bike with arms only to push & pull the resistance!

Assault bike (arms only)

Cardio & Abs finisher Circuit

W3/D2 Back & Abs✨

So excited to challenge myself not only physically, but mentally too!!

Abby

You’re such an inspiration. Signed up today and super excited. Big love from Australia 💛 x

Was super nice! You’re such an incredible person! Super excited about the workouts!

Maria Carolina

#1 START HERE!

Missed week 1 but never too late to start!
1. Keep a consistent bedtime/wake up routine
2. Complete September challenge (minus week 1)
3. Add structure to my day/week by planning and sticking to my schedule

Elaine

Goals for September ⚡️ 
*Finish the Workout Program 
*10 Steps a day 
*1 walk per day 
* 1 gallon of water a day 
* Take my greens everyday

💖💖💖

Becca Buchholz

Can’t wait for sept!!!
Goals include signing up for a 10k and reading through the 4 Gospels <3

Paige

End of the Month Goals🧠

super revealing, such simple but in depth topics all at once! felt like I was able to reconnect with myself and go back to basics 🤍

Halen

Morning Mindset ⚡️ (wk. 1)

Arianna Tinoco

GIA AND RILEY 

Ryan

W1/D1 Booty dayyy🍑

couldn't finish the whole workout but it is my second day using the app

Nina

I love the way your workouts are broken up & not just the same thing over & over

Lisa

W1/D2 Upper Body💪🏽

ahh that last round 🔥 bryns u nailed the choice of exercises 💕😍

briella

Maite

Jessi

W1/D3 Cardio HIIT! Dumbbell only❤️‍🔥

Alejandra

W1/D4 Active rest day

Another awesome workout! Day 3 down.  Looking forward to October workouts!

Jillian

schuitemans

W1/D5 Full body🤍

W1/D6 FREESTYLE WORKOUT

W4/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 2)

camryn

Lucie

Another good workout.  Liked it so much I did it again.

W2/D1 Full body 🔥

Micaela Cilloniz

Maddie

Hannah

W2/D2 Upper body 💪🏽

Clementine

That was difficult! But feel so good afterwards 💪🏽💪🏽

Anais du Preez

W2/D3: Lower Body Quickie Circuit🔥

W2/D4 Active rest day

Marylen

W2/D5 Full Body on FIYA🔥

W2/D6 FREESTYLE WORKOUT

W2/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 3)

Wasn’t into it today but finished 💪🏼

I didn’t realize I could reach my max heart rate while lifting… and this sure af showed me I could 🥵

W3/D1 Lower Body❤️‍🔥🥵

Rachel

Syd Sirois

W3/D3 Full Body Lift🔥

Super sweaty one today! Haven’t felt this good after a workout in awhile!

Kalli

Ooof, tough one. Thanks for the quad focus!🔥🦵

W3/D5 Full body shoulders & quads focused!!

I did a rebound class. And it was so fun. Really going to feel my abs and hips tommorow 😍

W3/D6 FREESTYLE WORKOUT

W3/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 4)

Got me all sweaty loved it!!!!🙌🏻😅

Lena

Chloe

W4/D1 Lower body🔥

the perfect level of intensity for what i was feeling g

Nicole

W4/D2 Back, biceps & abs❤️‍🔥

Marin Coldsmith

W4/D3 Full body !!

W4/D4 Active rest day

this was JUST what i needed before my long car riding moving to FLORIDA🤸‍♀️🤍

W3/D2 Back & Abs✨

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