Name: Playbook - Brynley Joyner - W3/D6 Full Body : push day focused!
Uploaded: 2024-03-01T12:58:25.761Z
Duration: 60 min
Description: W3/D6 Full Body : push day focused!

Emily

Sydney

Moniquee

Abigail

Allie

Sondra

Feels amazing to start a Monday like that😍 I had 0 energy but I showed up anyway and here I am : more energized and proud of myself 😍

Marie

Focusing more on quads, chest, shoulders & abs for this one🔥🥵

- Elevate heels onto a plate or small ledge
- Hold dumbbells in each hand at shoulders or one in front!
- Lower into a dumbbell front squat
- Stand up to full extension

***You can elevate your heels onto any surface you can use a plate or a small dumbbell just make sure both heels are even for the elevation

DB heel elevated front squat

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

-Press the handles above your head, you will be holding one above your head the whole time and dipping the opposite elbow for a shoulder press before you switch to the other side!
-10 per side

SA loaded machine shoulder press

-with the bar on your back hinge your hips back and perform a good morning then go straight into a forward lunge on both legs

Good morning to forward lunge

-start with the bar rock that your shoulders and press straight up, over your head, and down to your shoulders
-make sure you don’t lock out your elbows on the way, up you want to keep a slight bend in your elbow

Front to back presses

Superset 1

- Tip forward at the hips and hold dumbbell with your arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
-10 per leg

Dumbbell bulgarian split squat

Superset 2

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- In a hanging position lift your knees up to your elbows
-10 per side

Hanging knees to elbows

Superset 3

W3/D6 Full Body : push day focused!

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?

Madison

Juliet

doing this program over and i’m dripping sweat

Annabelle

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

Liv Daniels

W1/D2 Back & Bi’s💪🏽

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!

Amber

Domi

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/D6 Full Body : push day focused!

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