Name: Playbook - Brynley Joyner - W4/D5 Lower body
Uploaded: 2024-03-01T12:58:25.793Z
Duration: 35 min
Description: W4/D5 Lower body

Erin

Katie 🩵

Gisele Rigo

Nicole

Malina

-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 1

-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 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/D5 Lower body

I thont get what to do here.
Couldnt see intro video, didnt whant to start.
Im from Croatia and diferent language speaker. But 🤷🏻‍♀️🥺

Kiah

i’m sooo excited for this! i’ve been looking for ones like this!

alicia

#1 START HERE!

Love that you put a section of recipes here! Can’t wait to try 😍

Eugenee

Emily

QUICK & EASY RECIPES

Lynlee Jackson

Loving all these travel tips!! Right in time for summer 💕

EATING OUT / TRAVEL TIPS

Mackenzie

Hard lol but good! I’m sweating. I’m very new to working out so I could only do one set.

Angel

Laney

W1/D1: Full Body

didn’t get to finish all due to time but i love doing body weight like this!! like the 45 sec over reps too

Rylee

I got through 3 trisets in 30 minutes! It was good!

Wow the low impact was such a good burn!!

Riley

W1/D2: Lower body / Band & Bodyweight

W1/D3: ACTIVE REST

camryn

Such a great challenge! It feels so good to sweat and move my body! My body is thanking me:)

Adrienne

W1/D4: Full Body

Diana

Briana

Carissa

W1/D5 Lower Body

Awesome! Took a long walk with my boyfriend and had a great time!

Summer

W1/D6: CARDIO DAY!🔥

W1/D7: REST!

love coming back to busy girl waiting for your new program launch

Sydney

W2/D1 Full body

Alli

Chloe

This is an absolute burner!! i loved it😍🔥

Marcsi

W2/D2 Lower body

W2/D3: ACTIVE REST

Did this with ankle weights: OH MY GOODNESS what a sweat 🥵

Katie

Completed this one in Europe with my sister! it was perfect when you don’t have equipment to work with!

Nichol 🫶🏻

W2/D4 Full body

Elizabeth Wiley

W2/D5 Lower Body (dumbbell & band)

W2/D6: CARDIO DAY!🔥

W2/D7: REST!

I haven’t sweat this much since I did track!

W3/D1 Full Body

Such a tough body weight workout - loved it!

Emma

briella

Such a good bodyweight workout! I’m dripping!🥵

Naomi

W3/D2 Lower body

W3/D3: ACTIVE REST

Estella

W3/D4 Full Body

Milé Uys

Avery

W3/D5: Lower body

W3/D6: CARDIO DAY!🔥

W3/D7: REST!

just wasn’t in it today but got through this one as i remebered i loved it

This was way longer than 30 mins and I even made modifications so if you’re actually short on time don’t do this workout. Good workout but I couldn’t even finish due to time sadly.

Steph

Feel so good!! Triceps will definitely be sore tomorrow 🥵

W4/D1: Full body

Caroline

W5/D2 Lower Body

W4/D3: ACTIVE REST

Wow that was a tough one but felt good after!

Britt

W4/D4: Full body

W4/D6: CARDIO DAY!🔥

W4/D7: REST!

perfect full body before my move today💗💗💗

So sweaty and the perfect 30 min workout!!

It looked easy but I ended up sweating so much hhaahhaha🫶🏻🫶🏻love it!

W4/D5 Lower body

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