Name: Playbook - Brynley Joyner - W3/D5 Full body shoulders & quads focused!!
Uploaded: 2024-03-01T12:58:25.781Z
Duration: 60 min
Description: W3/D5 Full body shoulders & quads focused!!

Micaela Cilloniz

Super sweaty one today! Haven’t felt this good after a workout in awhile!

Kalli

Ooof, tough one. Thanks for the quad focus!🔥🦵

Abby

Sara

I chose jump rope for a warm-up! But if you don’t have a jump rope you can definitely do any other type of cardio warm-up: incline treadmill walk, jog, Row machine, bike, etc.

Jump rope warmup

- Elevate heels onto weight plate or any slight elevation
- Rack barbell on your shoulders 
- Lower into a dumbbell front squat
- Stand up to full extension

Dumbbell heel elevated front squat

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Superset 1

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

10 per side!

Dumbbell bulgarian split squat

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-press straight up!

Dumbbell hammer curl press

Superset 2

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell 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

KB swings

Superset 3

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

12 per side!

Dumbbell snatch

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

Superset 4

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold that position while you Press the dumbbell out and twist in a turning motion! 

12 twists total!

wall sit steering wheels

Engage your core and push with your arms, and pull with your back!

Each time both arms push equals one rep!

Assault bike (arms only)

Finisher superset!!

W3/D5 Full body shoulders & quads focused!!

So excited to challenge myself not only physically, but mentally too!!

You’re such an inspiration. Signed up today and super excited. Big love from Australia 💛 x

Was super nice! You’re such an incredible person! Super excited about the workouts!

Maria Carolina

#1 START HERE!

Missed week 1 but never too late to start!
1. Keep a consistent bedtime/wake up routine
2. Complete September challenge (minus week 1)
3. Add structure to my day/week by planning and sticking to my schedule

Elaine

Goals for September ⚡️ 
*Finish the Workout Program 
*10 Steps a day 
*1 walk per day 
* 1 gallon of water a day 
* Take my greens everyday

💖💖💖

Becca Buchholz

Can’t wait for sept!!!
Goals include signing up for a 10k and reading through the 4 Gospels <3

Paige

End of the Month Goals🧠

super revealing, such simple but in depth topics all at once! felt like I was able to reconnect with myself and go back to basics 🤍

Halen

Morning Mindset ⚡️ (wk. 1)

Arianna Tinoco

GIA AND RILEY 

Ryan

W1/D1 Booty dayyy🍑

couldn't finish the whole workout but it is my second day using the app

Nina

I love the way your workouts are broken up & not just the same thing over & over

Lisa

W1/D2 Upper Body💪🏽

ahh that last round 🔥 bryns u nailed the choice of exercises 💕😍

briella

Maite

Jessi

W1/D3 Cardio HIIT! Dumbbell only❤️‍🔥

Alejandra

W1/D4 Active rest day

Another awesome workout! Day 3 down.  Looking forward to October workouts!

Jillian

schuitemans

W1/D5 Full body🤍

W1/D6 FREESTYLE WORKOUT

W4/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 2)

camryn

Lucie

Another good workout.  Liked it so much I did it again.

W2/D1 Full body 🔥

Maddie

Hannah

W2/D2 Upper body 💪🏽

Clementine

That was difficult! But feel so good afterwards 💪🏽💪🏽

Anais du Preez

W2/D3: Lower Body Quickie Circuit🔥

W2/D4 Active rest day

Marylen

W2/D5 Full Body on FIYA🔥

W2/D6 FREESTYLE WORKOUT

W2/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 3)

Wasn’t into it today but finished 💪🏼

I didn’t realize I could reach my max heart rate while lifting… and this sure af showed me I could 🥵

W3/D1 Lower Body❤️‍🔥🥵

Ella

Such a fun way to move your body! Such a killer, left the gym puffed

Emma

W3/D2 Back & Abs✨

Rachel

Syd Sirois

W3/D3 Full Body Lift🔥

I did a rebound class. And it was so fun. Really going to feel my abs and hips tommorow 😍

W3/D6 FREESTYLE WORKOUT

W3/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 4)

Got me all sweaty loved it!!!!🙌🏻😅

Lena

Chloe

W4/D1 Lower body🔥

the perfect level of intensity for what i was feeling g

Nicole

W4/D2 Back, biceps & abs❤️‍🔥

Marin Coldsmith

W4/D3 Full body !!

W4/D4 Active rest day

this was JUST what i needed before my long car riding moving to FLORIDA🤸‍♀️🤍

W3/D5 Full body shoulders & quads focused!!

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