Name: Playbook - Brynley Joyner - W4/D5 Legs & glutes
Uploaded: 2024-03-01T12:58:25.670Z
Duration: 45 min
Description: W4/D5 Legs & glutes

Sophie

Molly Fortner

Rosi

Grace

Katie

Abby

Nicole

schuitemans

Burrrnrnnrnrnrnrnrnn. I hateee those plank sqaut thingss. Only did 10-12 each circuit

Laurine

Amazing workout 🥵 I genuinely enjoyed doing this one and sweating so much

Miya Carson

Last circuit, bruh 🥵 legs are shaking!!

Sindia

Fenna

Madie

Jess

Destiny Boring

Abbie

Alyssa

Anastasiia

Carleigh

AMAZING! The burn is so good & the sweat is real 😍

Lexi

Annie Holsomback

Delaney

I loved this workout it really pushed me! I was dead at the end

Ava Gallagher

Vivian

The most challenging workout I’ve done in a while 😮‍💨🥵🤩

Marin Coldsmith

Hannah

Nadine

Louise

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand with your feet close
- Step back into a reverse lunge 
-jump up and land softly
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunge jumps

-Hold a dumbbell in front of your chest
-sit into a squat
-staying in that squat, step side to side!
10 per side

Goblet squat steps

-start standing up with your hands behind your head
-squat then crunch one elbow to the opposite knee & squat again in touch the hand to the opposite toe
-alternate sides
-10 total! Not per side!

Squat knee crunch to toe touch

Circuit 1

-put a band over your knees
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

** if you don’t have a bench at home like this one, you can use a chair or any elevated surface, if you can’t find one you can always do lunges in place instead!

-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

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pulse at the top

Dumbbell glute bridge pulses

** if you’re doing this at home and don’t have a box or bench to step up on, you can do this with a sturdy chair or even barefoot onto your bed, or any elevated surface you can find!

If you can’t find some thing just substitute this exercise out for either forward lunges, reverse lunges, or squats!

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides!

Dumbbell step ups

Circuit 2

- Stand in a wide toed out stance 
- Hold a heavy KB or dumbbell between your legs in front of you
- Lower into a squat, touch KB or dumbbell to the ground
- Stand up to full extension

KB/Dumbbell sumo squat

-start in a push-up plank position
-using your core draw your knees in and jump to a sumo squat, pause for one second, then jump back to plank!

Plank to squat jump

-stand with a band over your knees and kick one leg back keeping your spine neutral and core tight

Banded kick backs

Sit ups

Circuit 3

W4/D5 Legs & glutes

#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!!!

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)

Probably my favorite lower body workout but

Carol

Cece

W4/D1 Lower body

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

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/D5 Legs & glutes

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