Name: Playbook - Brynley Joyner - W5/D2 Lower body
Uploaded: 2024-03-01T12:58:25.826Z
Duration: 30 min
Description: W5/D2 Lower body

Kennedy

Katie 🩵

Grace

Nicole

Naomi

* if you have a band, use it, if not, just do this body weight!

-Start with one leg in front in a stationary lunhe, then down to almost touch your knee to the floor, then stand back up

-Hinge, your hips and drop your chest as you kick your back leg, straight back, engaging your Glute!

-Make sure you are not arching your back in this movement, but keeping your spine neutral and your core engaged!

You will do 45 seconds on the side, and then you’ll switch to the opposite side!

Lunge to kick back (right)

* if you have a band, music, if not, you can just do this body weight!

-Set into a squat, and as you stand up shift the way into your supporting foot, and raise the other leg out to the side, lifting your glute, and using the resistance of the band

-set back into a squat, and repeat on the opposite side! 

-Make sure to keep your core engaged

Squat to abduction kick (left)

Lunge to kick back

Circuit 1

- Place your feet in a wide, split stance
-hold a dumbbell in front of you if you have it, if not, just go bodyweight!
- shift the weight to one side & flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- then switch to the opposite side, alternate back-and-forth!

Lateral lunge (dumbbells)

-start in a plank position
-step 1 foot forward into a lunge and take that same hand up in the air as a twist in towards your inner knee
-set back into a plank and repeat on the opposite side

Plank lunge twist

-start laying on your back
-Make sure you are on a soft surface to avoid pain on your spine
-Keep your hands underneath your butt for support
-Left your toes up towards the ceiling bringing your hips up off the floor
-Then lower, slowly back towards the floor, keeping your heels above the floor by 2 inches!

***modification: regular sit-ups

Candle stick leg lifts

Circuit 2

-sit into a bodyweight squat
-as you stand up, kick 1 foot forward and touch that toe to the opposite hand in front of you
-sit back into a squat, and do the same on the opposite leg

Squat toe touch kicks

-start in a push-up position
-Engage your core, as you inch your toes towards your hands, staying on your tip toes, and keeping your core engaged

-Once your toes get close to your hands, rock back onto your heels, lift your hands up, and hold a squat for two seconds, before returning the motion back to a push-up position

Plank crawl in to squat hold

* use a Dumbbell and band if you have these, if not, you can do these bodyweight, but do 90 seconds instead of 45!


-Press your hips up while squeezing your glutes into a glue bridge, hold at the top, and perform three abductions using the band for resistance!

Glute bridge 3x abduction

Circuit 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

Erin

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!🥵

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

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/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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