Name: Playbook - Brynley Joyner - W3/D5: Lower body
Uploaded: 2024-03-01T12:58:25.285Z
Duration: 35 min
Description: W3/D5: Lower body

Milé Uys

Avery

Estella

Paula

Katie 🩵

-use a band if you have it, if not, you can use a Dumbbell by holding it in front of your chest, or just go body weight!

-Sit into a squat, stay low, and step side to side, trying to keep the weight in your glutes!

10 steps per side!

Banded squat steps

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
-step to the side for a lateral lunge!
-keep your knee in line with your ankle and toe, and let the weight fall into your glutes

10 per side

Reverse lunge to lateral lunge

- Start in a high plank position 
- Bring your knee towards your chest 
- Focus on your abs throughout the movement
-send your leg out with a kick to the back, slightly lifting your glute!
-make sure to keep your court engaged and not arch your back here!

10 per side

High plank knee tuck to back kick

Triset 1

-hold the dumbbells at your sides in a suitcase, position
-hinge your hips back on the front leg, and slide the dumbbells down to your shin, keeping your core engaged, and then squeeze on your way back up to standing position
12 per leg!


If you don’t have Dumbbells, do this body weight, and try to squeeze as tight as you can throughout the movement, and do 20 reps instead of 12 !

Single leg RDL

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- jump your feet forward into a sumo squat and bring your hands off the floor, then jump back and reverse the movement

Inchworm to sumo squat

-sit down, and place your hands behind your back for support, lean your trust back to engage your core and keep your feet above the floor the whole time in front of you

-send one straight leg up towards the ceiling at a time, alternating back-and-forth with a crunch!

10 per side

Alternating v-up crunches

Triset 2

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

15 jumps total!

180 jump squats

-start laying on your back with your knees bent
-Press your hips up into a Gluth bridge, and lift 1 foot off the floor, then lower back down and complete two single leg glute bridges 

-return the raised to the floor, and then return your body to the floor, and repeat the same movement on the opposite side!

(That is 1 full rep)

10 reps per side!

2x single leg glute bridges

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

Weighted wall sit

Triset 3

W3/D5: Lower body

I thont get what to do here.
Couldnt see intro video, didnt whant to start.
Im from Croatia and diferent language speaker. But 🤷🏻‍♀️🥺

Kiah

i’m sooo excited for this! i’ve been looking for ones like this!

alicia

#1 START HERE!

Love that you put a section of recipes here! Can’t wait to try 😍

Eugenee

Emily

QUICK & EASY RECIPES

Lynlee Jackson

Loving all these travel tips!! Right in time for summer 💕

EATING OUT / TRAVEL TIPS

Mackenzie

Hard lol but good! I’m sweating. I’m very new to working out so I could only do one set.

Angel

Laney

W1/D1: Full Body

didn’t get to finish all due to time but i love doing body weight like this!! like the 45 sec over reps too

Rylee

I got through 3 trisets in 30 minutes! It was good!

Wow the low impact was such a good burn!!

Riley

W1/D2: Lower body / Band & Bodyweight

W1/D3: ACTIVE REST

camryn

Such a great challenge! It feels so good to sweat and move my body! My body is thanking me:)

Adrienne

Erin

W1/D4: Full Body

Diana

Briana

Carissa

W1/D5 Lower Body

Awesome! Took a long walk with my boyfriend and had a great time!

Summer

W1/D6: CARDIO DAY!🔥

W1/D7: REST!

love coming back to busy girl waiting for your new program launch

Sydney

W2/D1 Full body

Alli

Chloe

This is an absolute burner!! i loved it😍🔥

Marcsi

W2/D2 Lower body

W2/D3: ACTIVE REST

Did this with ankle weights: OH MY GOODNESS what a sweat 🥵

Katie

Completed this one in Europe with my sister! it was perfect when you don’t have equipment to work with!

Nichol 🫶🏻

W2/D4 Full body

Nicole

Elizabeth Wiley

W2/D5 Lower Body (dumbbell & band)

W2/D6: CARDIO DAY!🔥

W2/D7: REST!

I haven’t sweat this much since I did track!

W3/D1 Full Body

Such a tough body weight workout - loved it!

Emma

briella

Such a good bodyweight workout! I’m dripping!🥵

Naomi

W3/D2 Lower body

W3/D3: ACTIVE REST

Gisele Rigo

W3/D4 Full Body

W3/D6: CARDIO DAY!🔥

W3/D7: REST!

just wasn’t in it today but got through this one as i remebered i loved it

This was way longer than 30 mins and I even made modifications so if you’re actually short on time don’t do this workout. Good workout but I couldn’t even finish due to time sadly.

Steph

Feel so good!! Triceps will definitely be sore tomorrow 🥵

W4/D1: Full body

Caroline

W5/D2 Lower Body

W4/D3: ACTIVE REST

Wow that was a tough one but felt good after!

Britt

W4/D4: Full body

W4/D5 Lower body

W4/D6: CARDIO DAY!🔥

W4/D7: REST!

perfect full body before my move today💗💗💗

So sweaty and the perfect 30 min workout!!

It looked easy but I ended up sweating so much hhaahhaha🫶🏻🫶🏻love it!

W3/D5: Lower body

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