Name: Playbook - Brynley Joyner - W3/D6 GLUTES!
Uploaded: 2024-03-01T12:58:25.571Z
Duration: 60 min
Description: W3/D6 GLUTES!

Gisele Rigo

Micaela Cilloniz

Maria Carolina

Jessi

Kaitlyn

Welcome to your full body workout at the gym, this was such a good one!!

The first half of the workout will be focus on lower body; the second half will be focus on upper body and you’ll finish with hanging abs!

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

***these are high rep, lower weight! So I’m using 35lb plates!

Sumo squats

- With a slight bend at the knee come down 
- Keep a neutral spine
- Reach shin height and pull back up

Barbell RDL

- Stand in a staggered stance with a barbell on your shoulders  
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position, using your front leg’s glute muscle to push up!

Complete all reps on one foot then do the other!

Dumbbell split squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

***high weight lower reps! I’m using 35lb plates

Barbell hip thrusts

- With your arms extended laying on the floor face down , grave a weight
- Raise your upper body (you want to slightly hunch your upper back to put the weight emphasis on your Glutes!)

Floor overhead back extensions

This is a finisher move!

Stand in a sumo squat position 
Let the dumbbell hang down
Send your hips back to engage your Glutes 
Let it be a fast pace movement

Hanging sumo squat (quick)

You’ll do 5 per side 10 total of the single leg crunches! Then right after do 10 of the double leg crunches!

Repeat this 2 more times to make 3 rounds total!

Hanging abs

W3/D6 GLUTES!

Getting back to journaling and taking time for myself in the mornings and this app helps me so much to stay on track and have prompts to make me think❤️‍🔥❤️‍🔥❤️‍🔥

Jaden

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Annabelle

Jami

W1/D1 Full Body

Christina

W1/D2 Legs & glutes

Tori

W1/D3 Upper body PUSH

Kalli

Alejandra

W1/D4 Active rest day

Lori

This workout killed me🤣🫶🏻 Love it!

Paula

W1/D5 Full body

Abigail

I’ve been with a online trainer 1 year and I haven’t felt this burn and sweating this much in all that time🤣 great workout! 👏🏻 loving it!

W1/D6 Booty day!!

W1/D7 Rest Day

Morning Journaling⚡️ (wk. 2)

Week 2 Challenge

The hardest one I have done😮‍💨😮‍💨💪🏻

W2/D1 Full body

Macy

Wowowow that last circuit was pretty much the best burner ever

Desi

W2/D2 Lower Body

W2/D3 Upper Body PULL

My first spin class this morning! So sweaty but totally in love with it!!

Anais du Preez

W2/D4 Active rest day

Great workout babe 💘💪🏼 thnx 🥰🥰🥰

Loved this full body workout! ❤️‍🔥❤️‍🔥

W2/D5 Full Body

I was dying. Especially during those last 5 rounds but LOVED it!!

Cierra Mae

Hana

W2/D6 Glutes & Hamstrings

W2/D7 Rest Day

Week 3 Challenge

Morning Journaling⚡️ (wk. 3)

Would be nice to have a warm up set at the beginning

So hard to get through these! But, feel great after.

Crista Marie Viera

W3/D1 Full Body

Victoria

W3/D2 Lower Body: (Glutes, hamstrings & quads)

Angela

W3/D3 Push: shoulders, chest, tris

W3/D4 Active rest day

the perfect combo of everything and loved finishing w burpees

W3/D5 Total Body

W3/D7 Rest Day

Week 4 Challenge

Morning Journaling⚡️ (wk. 4)

Hannah

I absolutely loved this one! I did an incline walk for my for my cardio.

Alexa

love this workout, one of favorites so far!🥵🔥🔥

Jersi

W4/D1 Full body

Rachel

Maddie

W4/D2 Pull: back & Bi’s

Jordan

W4/D3 Lower Body

W4/D4 Active rest day

didn’t love the cable pull through as but everything else was great!

The perfect workout! Great mix of tough yet doable

Claudia

W4/D5  Full Body!

W4/D6 Lower Body: (Glutes & Hamstrings)

Played ultimate frisbee with a bunch of my friends! Amazed by the fact that that 1 hr of movement made my day so much better!!!

W3/D6 GLUTES!

Community

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