Name: Playbook - Brynley Joyner - W4/D1 Lower body
Uploaded: 2024-03-01T12:58:25.585Z
Duration: 50 min
Description: W4/D1 Lower body

Probably my favorite lower body workout but

Annie Holsomback

Carol

Cece

Katie

Danyel Meahan

Chloe

Madison

Nicole

Jordyn

This was one of my favorite workouts of the program so far!! Loved the slow and controlled movements paired with some cardio and strength. Best of both worlds. 👏🏽🏋🏽‍♀️🙏🏽

Malina

Welcome to week four, this is flying by!! I love to seeing you guys keep up with it on social media, proud of everybody for getting through this program, I know it’s tough!!🔥🔥

-start any shoulder with stance holding a dumbbell in front of your chest, squat down and hold at the bottom of the squat for a second

-lift your foot up onto the ball of your foot flexing your calf one leg at a time, as you do this try to shift the weight into the glute of the supporting foot!

Goblet squat calf raises

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Superset 1

-hold the dumbbells at your sides
-step back into a reverse lunge, then bring your foot up to tap the middle stance, for balance, then step straight into a front lunge! Return back to standing position, that is one full rep!

Complete all on one side, or do these alternating!

10 per side

Back-to-Front Lunges

-Start in a squat position & step 1 foot out to the side, then the other.
-then place your hands on the floor in front of you and jump out into a plank position, then jump back to a squat

Squat side steps burpee

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

Superset 2

This is the way to make an RDL just a little more challenging!

-start standing straight up, hinge your hips and send your hips back as you bring the weights down towards your shins, start to come back up pause halfway, lower back down to your shins, and then come all the way up, squeezing your glutes at the top of the motion!

RDL- half to rull

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in 3x
-slowly lower back down

Glute bridge with 3x abduction

Superset 3

-start on your knees and elbows, I’m using a 2 inch elevation on my elbows, but if you don’t have one the floor is fine too!

-engage your core, & your glutes, and send one leg back with a pulse at the top before coming back to starting position

Make sure you keep your spine and core tight, and don’t allow it to arch as you kick back!

Complete all on one side before switching to the other leg

Back kick w/ Pulse

Jacks knives

Superset 4

W4/D1 Lower body

Molly Fortner

#1 START HERE!

Recipes🥑🔥

Morning Mindset 📖⚡️ (wk. 1)

Emily Myers

That was a tough workout! When I finished, I was thanking Jesus 🙏😘

Sarah

W1/D1: Lower body

camryn

Great upper body. At the end I made my own ab workouts. My shoulders and arms were tapped out ❤️

idk how a any one completes these in 55mins 🥵 good workout tho!

Rylee

W1/D2: Upper Body (chest & back)

Good, but I had a huge headache today so took me longer than normal :/

Caroline E

Avery

Hailey

W1/D3: Full body

W1/D4: ACTIVE REST

I did 3 sets instead of 4 because I was dragging today.🤣

Kristie

✨OBSESSED✨ WITH THIS WORKOUT!! So sweaty 💪🏼 finished in 30 minutes!

Jessica

W1/D5 Lower Body

W1/D6 TRY A NEW CLASS!

I love that there are days on your programs reserved for rest and walks outside to recover!❤️

W1/D7: REST!

Morning Mindset 📖⚡️ (wk. 2)

Hello! First off love,love, love your program! I’m just coming back from a weekend of being sick and I was wondering if you have any modifications for your exercises? So that if people are not at 100%, or just want to take it slow they can still do the workout just at a different level. Anyway thank you again!!

Ella

Holy guacamole that ab circuit at the end was killer!!!🥵🔥

Riley

W2/D1 Lower body

Lindsey

W2/D2: Upper Body (Arms & Abs)

Your videos are inspiring me to take the workouts outside!  Love it!

Scarlett

W2/D3: Full body

W2/D4: ACTIVE REST

had to modify some of the RDLs cause it hurts my back! otherwise rly sweaty, took my over an hour

Madilyn

Destine

W2/D5: Lower Body (Glutes & Hamstrings)

W2/D7: REST!

Morning Mindset 📖⚡️ (wk. 3)

3 rounds of each instead of four, but it was still a great workout!!!

Sophie

W3/D1 Lower Body

Gisele Rigo

W3/D2 Arms & Abs

WOW!!! THAT WAS THE BEST EXERCISE I HAVE DONE IN A WHILE!!!!! Brynley!! You killed this one! Thank you girl🤍😋

Ripley

W3/D3 Full body - no equipment

W3/D4: ACTIVE REST

I couldn’t do all 5 rounds, but still a great sweat!

Killer workout! Did not think that I’ll be able to do all the sets, but I did 💪

Liza

W3/D5 Legs & core

W3/D6 TRY A NEW CLASS!

W3/D7: REST!

Morning Mindset 📖⚡️ (wk. 4)

HOLY WORKOUT!! 💪🏼✨ This was amazing and definitely makes you break a sweat!

Desi

W4/D2 Arms & Abs

My back has been bothering me (it’s out of alignment), but other than that killer workout🔥🔥

W4/D3 Full body

W4/D4: ACTIVE REST

Rosi

W4/D5 Legs & glutes

W4/D6 TRY A NEW CLASS!

W4/D7: REST!

Morning Mindset 📖⚡️ (wk. 5)

That was so brutal!! But so fun too!!🔥🔥

Maggie Roberts

Loved the legs sesh! I was dead at the abs rounds so didn’t manage to do them all but my core is getting stronger week by week 👊🏻

W4/D1 Lower body

Community

More workouts from Brynley Joyner