Name: Playbook - Brynley Joyner - W3/D2 Lower Body: (Glutes, hamstrings & quads)
Uploaded: 2024-03-01T12:58:25.473Z
Duration: 60 min
Description: W3/D2 Lower Body: (Glutes, hamstrings & quads)

Annabelle

Victoria

that stair master ending 😵‍💫😵‍💫

Rachel

Maria Carolina

Jessi

Killer!!!! 🥵🥵 the 20 second rests killed!!! so good though 🤩

Maddie

Gabrielle

That first exercise was insane. Set the tone for sure. But mission accomplished! Feeling proud for conquering this one.

Claudia

This lower body workout will be using a barbell and kettle bells! You will work almost all muscle groups in your legs!

- Start with both feet on a plate and weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

Deficit barbell reverse lunges

- Stack your shoulders hips and heels over each other- place the barbell on your upper arm/shoulders- the grip I’m doing in the video is the easiest grip for me personally!
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

-stand straight up with your feet shoulder width distance apart with the kettle bell in front just hanging down
-hinge your hips back dropping your chest to table top position with the kettle bell gliding down towards the floor and then come up and then drop in to a squat to keeping your chest up￼￼￼

KB RDL to squat

- Step forward keeping your chest up, hold the kettlebell in the hand of the same foot that steps forward
- Bring your back knee down until both legs are at 90 degrees 
- Stay in that position just raising & lowering your knee like a pulse!
- Repeat on the other leg

Kettlebell Forward lunge pulses

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Set the pace slightly slower than average and step up two stairs at a time

Stair Master Double Step

W3/D2 Lower Body: (Glutes, hamstrings & quads)

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

Jami

Gisele Rigo

W1/D1 Full Body

Christina

W1/D2 Legs & glutes

Tori

W1/D3 Upper body PUSH

Kalli

Alejandra

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

Macy

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!!

Anais du Preez

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)

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

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

Crista Marie Viera

W3/D1 Full Body

Angela

Micaela Cilloniz

W3/D3 Push: shoulders, chest, tris

W3/D4 Active rest day

the perfect combo of everything and loved finishing w burpees

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

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/D2 Lower Body: (Glutes, hamstrings & quads)

Community

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