Name: Playbook - Brynley Joyner - W3/D5 Booty 🥵🔥
Uploaded: 2024-03-01T12:58:25.684Z
Duration: 50 min
Description: W3/D5 Booty 🥵🔥

Amber

I loved the length!! Not too long but still a great and strong sweat

Liv Daniels

Sydney

Rayka

Brynley my gal🥵🤍 took a week off bc I was sick and am feeling AMAZING after this.

Delaney

Already seeing the results on week 3 🥵🥵

MD Hallman

Hadley

Marion

Brooke

Vår Sæbøe-Larssen

Ashlynne

Alyssa

Eden

Felt a lot my quads but tried to focus on my glutes !

Marie

Restarting with Squats, go heavy! 

Then we will move into some fun circuits using dumbbells and bodyweight!❤️‍🔥👏🏽

Go heavy!!

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

12 per side!

Dumbbell bulgarian split squat

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

-rack a dumbbell on your shoulders
-position yourself in squat position
-stay low and take two steps to the right and two steps to the left, back-and-forth
-make sure you are putting the weight in your glutes by sitting back into a chair position!

-20 steps total

Weighted squat steps

Circuit 1

Elevate glute bridge

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

-12 per side!

Single leg RDL

-hold a heavy weight in both of your hands and sumo squat it all the way down then come up halfway, then back down, then all the way up! That is one full rep!

Half to full hanging sumo squats

Circuit 2

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

-start with the dumbbells on the floor, and dead lift them
-then bring them back down to the floor and jump out into a plank, into a mountain climber, then back to starting position

That is 1 rep!

DL to mountain climber combo

Abs finisher

W3/D5 Booty 🥵🔥

so excited to redo this to prep for summer 2024! i remember loving it the first time and how much my body loved it to 🫶🏻

Leslie

brittney

Meredith McKnight

INTRO VIDEO

YOURE THE CUTEST. This two month program was soooo beneficial in so many ways. thanks bryn i can’t wait till july 1st !

camryn

WHATS NEXT?

Ella

Madison

Juliet

W1/D1 Glutes & Hamstrings🍑

Kaylee

i really wish there was an idea or a range of what poundage weights we should start out with/use

shae

W1/D2 Back & Bi’s💪🏽

Emily

THIS IS EXACTLY WHAT I'VE BEEN LOOKING FOR! Needed liftd with added heart rate/cardio boosts. Doing a cut and I'm excited to utilize this program alongside it. Excited for the results!

W1/D3 Full Body🔥🤩

So grateful for this active recovery!!! I am so sore!

Selma

W1/D4 45 min walk

The circuits at the end of these workouts are *chef's kiss*!

Grace VerHage

W1/D5 Glutes 🍑😍

Shorter it doesn’t lasts 69 mins is way longer

Susana

A couple questions- when I do lunges is it a total of 24 on each side (L-R-L-R) or is it 48 on each side (LR-LR-LR-LR) for the four sets? Also how do I keep my hands from slipping during hanging crunches?

W3/D5 Booty 🥵🔥

Community

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