Name: Playbook - Brynley Joyner - W3/D4 Full body
Uploaded: 2024-03-01T12:58:25.287Z
Duration: 60 min
Description: W3/D4 Full body

This was such a fun workout I enjoyed it!!

Sierra Caporale

Ashley

Natalie

Teya

Sierra

Gabrielle

Hannah

Jumped ahead and did day 4 because I was just so excited for this one. It was killer, so SO good 🔥🔥🔥🥵

Christa

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

Squat pulse jumps

Superset 1

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

-first perform in RDL
-then in the same stance Squat as long as you can keeping your spine straight & make sure not to hunch over

That is 1 rep!

RDL to suitcase squat

Superset 2

Reverse lunge to hammer curl

Perform a forward lunge on both legs and walk yourself out to a push-up position in tap each shoulder and walk yourself back up! 

That is one rep!

Forward lunges to inchworm shoulder tap

Superset 3

-start in a similar stance quote with the weight on the floor press up to standing position while curling the dumbbell to your shoulder and then push the dumbbell straight up with a neutral grip press!

10 per side, 20 total

Modified snatches

- Begin on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells together then up squeezing your chest

That is 1 rep!

Dumbbell incline chest fly to press

-elevate your feet onto a surface it can be a Dumbbell a Small box or any elevated surface
-with away on top of your hips thrust your hips upward squeezing your glutes at the top with a pulse before you come back down!

Elevated glute bridge with pulse

Weighted Russian twists

Circuit 1

Hanging knee crunches

W3/D4 Full body

Terri

my legs were literally unwalkable by the last round of burpees

Rachel

W1/D1

Jillian

Victoria

Karissa

W1/D2

W1/D3 45 min walk

Maybe alternative options if your gym doesn’t have certain machines

Sloan

Really good I just hope I’m using enough weight cause I don’t want to under-do it and not see results!!

Kalei

W1/D4

W1/D5 45 min walk

Feeling so so good, even during exam week 😤

Riki

Olivia

W1/D6

W1/D7: REST

Hollie

Macayla Redmon

W2/D1 Full bod - push focused

Kiara

Reese

Core on fireeee 🔥🔥🔥 such a good push day to get them gains!

kendra

W2/D2 Full body - pull focused

W2/D3 45 min walk

This was SO GOOD!!! My whole body got all the exercise it needed!

Makenzy

Awesome workouts girl! Strategically and well made!

Alexandra

W2/D4 Full Body🔥

W2/D5 45 min walk

Emily

W2/D6 full body, lower focused!

W2/D7: REST

Anais du Preez

Perfect combination of lower body and back!

Megan

First time trying a workout at my new gym, and I absolutely loved it!!!!❤️

Abby

W3/D1 Full body: back & Glutes focused

W3/D2 Full body- shoulder & quad focused!

W3/D3 45 min walk

Love walking on my off days! My body definitely needed a break but it still felt good to get moving slightly and break a little sweat:)

W3/D5 45 min walk

Why could I not figure out how to get the weight between my feet while hanging from the bar?!

Madi

W3/D6 full body

W3/D7: REST

Alyssa

EXACTLY what i needed to jump start my week

W4/D1 Full Body / back & booty focused!

getting new tattoos right after this so had to get in one good workout for the week❤️‍🔥

My gym doesn’t have SA loaded shoulder press so I used dumbbells. Otherwise great!

Elaine

W4/D2 Full Body : push day focused!

W4/D3 45 min walk

My fav workout yet! Felt so strong thank you Brynley!!!

W4/D4 FULL BOD

W4/D5 45 min walk

W4/D6 Full body

W4/D7: REST

W5/D1 Full Body on FIYA🔥

Awesome!! During my rest days I did not know what to do in an effective manner and this was just so perfect!!!! Loved it!!!!

W3/D4 Full body

Community

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