Name: Playbook - Brynley Joyner - W5/D2 Lower Body
Uploaded: 2024-03-01T12:58:25.761Z
Duration: 35 min
Description: W5/D2 Lower Body

Erin

Caroline

Katie 🩵

Naomi

Nicole

hardcore burn on this one! feelin v accomplished tho! 🤩💪🏻

Nichol 🫶🏻

Sara

- Stand in a wide toed out stance 
- Hold dumbbells between your legs in front of you
- Lower into a squat, come up half way, then go back down, then come up all the way! That is one full rep

Dumbbell sumo squat (Half to full rep)

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

Jump squats

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up, pulse one time at the top before coming down
-make sure to keep your core engaged, and not arch your back!

glute bridge w/ pulse

Triset 1

- Holding the dumbbells at your sides
- Step one leg directly back and bring your knee almost to the floor, then weld balancing take that same foot into a curtsy lunge, diagonally backwards
-step back up to starting position
-make this a slow and controlled movement, balance can be tricky at first!

-complete all reps on one side, then switch to the opposite leg!

Reverse to curtsy lunge

-rack a dumbbell on your shoulders
-In a narrow stance, performance quite, and as you are extending up, step your right foot out to the side into a wider stance and perform a spot there, before stepping back!

That is one full rep, complete all on that side and then switch to the opposite side!

Narrow to wide squat step

- stand with 1 foot in front, and your back foot just barely touching the floor behind you for Balance
- Lower slowly, hinging your hips backward, the dumbbells should reach to your shins
-squeeze your glutes as you stand back up!

Single leg RDL

Triset 2

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back & pulse one time at the top
-make sure your core is engaged, and you are not arching your back, but keeping a neutral spine!

Donkey kick (extended)

- Position yourself on your hands and knees
- Keeping your knee in a bent position, place a dumbbell behind your knee
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

Triset 3

W5/D2 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!

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!🥵

W3/D2 Lower body

W3/D3: ACTIVE REST

Estella

Gisele Rigo

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

W4/D3: ACTIVE REST

Wow that was a tough one but felt good after!

Britt

W4/D4: Full body

W4/D5 Lower 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!

W5/D2 Lower Body

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