Name: Playbook - Brynley Joyner - W4/D1 Lower body🔥
Uploaded: 2024-03-01T12:58:25.821Z
Duration: 60 min
Description: W4/D1 Lower body🔥

Micaela Cilloniz

Got me all sweaty loved it!!!!🙌🏻😅

Lena

Chloe

Rayka

Haylie

Paulina

Emma

Marin Coldsmith

Sara

Anais du Preez

- 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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

-preform a sumo kettlebell squat 
-then go like you’re going into a second one, but jump slightly above the floor for this one! You should keep your core engaged & spine neutral for the jump!

-if the jump doesn’t feel comfortable just do a pulse instead for it!

Kb sumo squat to jump

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Push back up HARD to starting position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

10 per side!

Dumbbell lateral lunge w/ knee to chest

Triset 1

-standing a wide stance with your toes pointed slightly diagonal and both dumbbells underneath you directly under your torso

-Hinge your hips back on the right side and bend your knee like you’re sitting in to a chair while you keep your left leg straight, top the floor with both of your hands, then stand back up

-Then drop straight down and grab the dumbbells for a Dumbbell sumo deadlift, then set them back down

-and perform the same lateral lunge on the opposite side.

That is one full rep!

Lateral lunge to sumo DL combo

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a mountain climber
- Walk your hands back towards your feet reversing the movement back to starting position

Inchworm to mountain climber

Triset 2

W4/D1 Lower body🔥

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

Abby

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 💪🏽💪🏽

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

W3/D2 Back & Abs✨

Rachel

Syd Sirois

W3/D3 Full Body Lift🔥

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

Kalli

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

W3/D5 Full body shoulders & quads focused!!

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)

the perfect level of intensity for what i was feeling g

Nicole

W4/D2 Back, biceps & abs❤️‍🔥

W4/D3 Full body !!

W4/D4 Active rest day

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

W4/D1 Lower body🔥

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