Name: Playbook - Brynley Joyner - W5/D2 Lower body
Uploaded: 2024-03-01T12:58:25.756Z
Duration: 60 min
Description: W5/D2 Lower body

used kettlebells for the whole thing. so good!

Annabelle

Isobel

Leonie

Crista Marie Viera

Claudia

Ok ok that ab finisher was a killer 🔥🥵

Rayka

sammie

Nermine

Anais du Preez

Alejandra

- 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

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Hold a heavy Dumbbell in the same arm as the foot that’s on the floor!

do all on one side and then switch to the opposite side

Dumbbell bulgarian split squat

- Stand in front of a box or bench
- Step up to full extension, while driving the opposite knee up towards your chest, with a slight hop!
- Keep your chest up
- Lower to ground slowly & keep repeating all reps on the same leg, then switch to the opposite leg!

12 per leg

Bench/Box step up knee drives

Superset 1

-stand with a dumbbell racked behind your shoulders

-Drive one of the up and across your body almost to touch your elbow, engage your core for this movement

-then step that leg out to the side with the wide lateral lunge

Do all on 1 side, then switch to the opposite side!

Knee crunch to lateral lunge

-hold your heavy dumbbell in front of you, and move into a sumo squat with a pulse at the bottom

-explode up into a jump!

Sumo pulse jump

Superset 2

- Stand with a dumbbell racked at your shoulders, or 2 by your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 

10 per side!

Curtsy lunge

- 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 pulse

Superset 3

for this exercise you will be going by time! Use the app timer or set one on your phone for 60 seconds! (2 rounds!)

Place your hands behind your butt and your feet out in front of you, think about keeping your chest up and your heels above the floor the entire time!

Crunch one knee in at a time and then both, then move into a V up!

Abs finisher combo

W5/D2 Lower body

Getting back to journaling and taking time for myself in the mornings and this app helps me so much to stay on track and have prompts to make me think❤️‍🔥❤️‍🔥❤️‍🔥

Jaden

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Jami

Gisele Rigo

W1/D1 Full Body

Christina

W1/D2 Legs & glutes

Tori

W1/D3 Upper body PUSH

Kalli

W1/D4 Active rest day

Lori

This workout killed me🤣🫶🏻 Love it!

Paula

W1/D5 Full body

Abigail

I’ve been with a online trainer 1 year and I haven’t felt this burn and sweating this much in all that time🤣 great workout! 👏🏻 loving it!

W5/D2 Lower body

Community

More workouts from Brynley Joyner