Name: Playbook - Brynley Joyner - W3/D2 Lower body (glutes focused!)
Uploaded: 2024-03-01T12:58:25.441Z
Duration: 60 min
Description: W3/D2 Lower body (glutes focused!)

Sydney

Cat 💓

Hadley

Samantha

Talise Gabriel

Abs and booty are burnin’!🍑❤️‍🔥

Isabel

Skylar Burg

Rayka

Welcome to lower body this week!!! ❤️‍🔥

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Lower slowly on same side as dumbbell 
10 per side!

Single leg RDL

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Superset 1

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
-then drop into a squat with a pulse at the bottom!

Dumbbell good morning to squat pulse

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

10 per side!

Jumping lunges

Superset 2

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes & pulsing three times at the top
- Lower back to starting position

Glute bridge (3x pulse)

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

10 per leg

Single leg glute bridge

Jack knives

- Position yourself on your hands and knees
- Keeping your knee in a bent position with the dumbbell in the back of one knee
- 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

In-out crunches

Start in a plank position, then jump your feet to a sumo squat and pulse one time before jumping back to a plank!

Plank to squat jump pulse

Glutes & Abs floor circuit

W3/D2 Lower body (glutes focused!)

Isabella

I'm late to joining the challenge for this month, but I'm so excited to have the accountability and community of this app! 🥰

Cleopatra

#1 START HERE!

camryn

Love this time away from my phone to just breathe and connect with my thoughts

Morning Mindset 📖⚡️ (wk. 1)

I loved this! I'm so excited to see what the rest of the series is like!

Kaja

Liked it! Switched burpees for push ups to add in triceps and chest!

W1/D1 Full body🔥

This whooped me! Like full drip 🥵 but so so good!

so good!! pushed through every set 🔥🔥

patricia

my legs are shaking!! loved this workout so much!!

W1/D2 Lower body ⚡️

Try a hiit yoga 🧘🏻‍♀️ class! Amazing

Alejandra

Used my rest day running a 5k. Felt so good!!!

Marin Coldsmith

W1/D3 Active rest day

I added a band to some exercising and I am DYING (in the best of ways)

Austyn

W1/D4 Full body KB & PLATE!

Can't move my arms! Definitely room for improvement : )

Sierra

Really had to push myself for the renegade row and push ups! So glad I didn’t quit!

Kalli

W1/D5 Upper body & Abs: DUMBBELL!

Emma

Breigh

Great challenge! I tried hot yoga and had such a great time.

Mary

W1/D6 TRY A NEW CLASS!

W1/D7 Rest Day🌞

These affirmations have been amazing! They are definitely my favorite part of the challenge!

Brianna

W2/D1 - Morning Mindset 📖⚡️ wk. 2

Soooo good! I can already tell my posture is improving

W2/D1 Full body🔥

W2/D2 Lower body🍑

Jayne

W2/D3 Active rest day

24313515

W2/D4 Full body🌶

I’M SHAKING - amazing workout girl!!💕✨

ally

W2/D5 Upper body push💪🏽

Tried a barre class for the first time and it was AMAZING! Such a great full body burn and my inner dancer was thriving!!

Carleigh

Sindia

I did hot yoga and WOW it was no joke. I’ve never sweat so much in my life

Tara

W2/D6 TRY A NEW CLASS!

W2/D7 Rest Day🌞

W3/D1 - Morning Mindset 📖⚡️ wk. 3

Chelsea

W3/D1 Full Body🔥🤩

Went for a long walk with my cat in a stroller and everyone I passed loved it, haha!

Took my dog to an off leash park! We walked a bit then he swam!

W3/D3 Active rest day

Rachel

W3/D3 Full Body 🔥

Sierra Joost

This workout was fantastic!! I was able to complete the full sets of the knee toe Jack knives without resting, and I couldn’t do that the first week of the challenge😄

Nicole Zimmer

W3/D4 Full body🔥

that was tough but I feel so strong! thank you!!!

Sydney Holtman

Loved it was in the mood for upper body today!

W3/D5 Upper body⚡️

I took an orange theory class this morning and it was so good!

W3/D6 TRY A NEW CLASS!

W3/D7 Rest Day🌞

Very encouraging to look back and see wether or not my six-year-old self would be proud of me or not. In doing this positive affirmation and journal entry, I felt encouraged knowing she would be proud of what I have accomplished despite my failures and she is encouraging me to go on and not give up!

W4/D1 - Morning Mindset  (wk. 4 & 5)

i’ve been working hard in my recovery for many reasons, one of them being so i can complete your workouts and feel strong and beautiful. today i did just that. this one was so so good bryn. now i’m ready to conquer the day, AND go watch your new vlog🤍

W4/D1 Full body ❤️‍🔥

Naomi

W4/D2 Legs & Hammies 🔥🔥

W4/D3 Active rest day

love going back and repeating this challenge

Almost cheated myself on a few, proud i didn’t. that felt amazing ❤️‍🔥

W3/D2 Lower body (glutes focused!)

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