Name: Playbook - Brynley Joyner - W5/D3 Full body shoulders & quads focused!!
Uploaded: 2024-03-01T12:58:25.876Z
Duration: 65 min
Description: W5/D3 Full body shoulders & quads focused!!

Carly

Delaney

Moniquee

Sydney

Jess

Sondra

Paula Rincon

Kate

Sierra

The wall sits were so challenging but i loved it!!

Ashley Kelly

I chose jump rope for a warm-up! But if you don’t have a jump rope you can definitely do any other type of cardio warm-up: incline treadmill walk, jog, Row machine, bike, etc.

Jump rope warmup

- Elevate heels onto weight plate or any slight elevation
- Rack barbell on your shoulders 
- Lower into a dumbbell front squat
- Stand up to full extension

Dumbbell heel elevated front squat

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Superset 1

-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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-press straight up!

Dumbbell hammer curl press

Superset 2

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Superset 3

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

12 per side!

Dumbbell snatch

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

Superset 4

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold that position while you Press the dumbbell out and twist in a turning motion! 

12 twists total!

wall sit steering wheels

Engage your core and push with your arms, and pull with your back!

Each time both arms push equals one rep!

Assault bike (arms only)

Finisher superset!!

W5/D3 Full body shoulders & quads focused!!

so excited to redo this to prep for summer 2024! i remember loving it the first time and how much my body loved it to 🫶🏻

Leslie

brittney

Meredith McKnight

INTRO VIDEO

YOURE THE CUTEST. This two month program was soooo beneficial in so many ways. thanks bryn i can’t wait till july 1st !

camryn

WHATS NEXT?

Ella

Madison

Juliet

W1/D1 Glutes & Hamstrings🍑

Kaylee

i really wish there was an idea or a range of what poundage weights we should start out with/use

shae

Liv Daniels

W1/D2 Back & Bi’s💪🏽

Emily

THIS IS EXACTLY WHAT I'VE BEEN LOOKING FOR! Needed liftd with added heart rate/cardio boosts. Doing a cut and I'm excited to utilize this program alongside it. Excited for the results!

Amber

W1/D3 Full Body🔥🤩

So grateful for this active recovery!!! I am so sore!

Selma

W1/D4 45 min walk

The circuits at the end of these workouts are *chef's kiss*!

W1/D5 Glutes 🍑😍

Shorter it doesn’t lasts 69 mins is way longer

Susana

A couple questions- when I do lunges is it a total of 24 on each side (L-R-L-R) or is it 48 on each side (LR-LR-LR-LR) for the four sets? Also how do I keep my hands from slipping during hanging crunches?

W1/D6 Full body- shoulder & quad focused!

opted for a walk outside today 🤩🤩🤩

Brooke

We love a rest day🥰 cuddling with my boyfriend

Marie

W1/D7: REST

Grace VerHage

W2/D1 Glutes & Hamstrings🔥

loveeedd this upper body workout & I struggle to enjoy upper body hahahaha

Wish I had a skierg & also wish I could do a handstand 🤣🤭

W2/D2 Upper Body (Back & Bi’s focused)

Loving the full body days vs upper/body specific only. Great way to feel like you really got a workout in every day.

W2/D3 Full body- quads, chest & shoulders focused!

Scarlet

W2/D4 45 min walk

THAT was a fantastic workout. Loved (sorta) it!

Kylie

W2/D5 Booty Day🍑

Maybe switch up the core routines throughout the weeks instead of the same three! Everything else is great :)

Alex Guzzardo

So sweaty!!! I know I said yesterday was my new favorite but this one is!

W2/D6 Full Body🔥🔥

W2/D7: REST

A++ Felt every lower body muscle get hit today.

Getting stronger and stronger very day because of you and these workouts 🥺🤍

W3/D1 Glutes & Hammies❤️‍🔥

Dani

W3/D2 Back & Abs

Those box steps to reverse lunges make it really hard to up the weights week-to-week.Lol! But I did it!

LOVED the circuit but only had 45 min to workout today :(

W3/D3 Full Body 🔥

had a nice walk outside!! it felt so good to get out and enjoy the beautiful weather!

W3/D4 45 min walk

I loved the length!! Not too long but still a great and strong sweat

W3/D5 Booty 🥵🔥

W3/D6 Full Body : push day focused!

W3/D7: REST

loveeee a good monday morn booty burner 🔥🔥

Cursing in your head kind of workout 🤣🤣🤣 so good

Virginia

W4/D1 Glutes & Hammies!

W4/D2 Back, Bi’s & Abs🔥

Somi

Montana Hambrice

W4/D3 Full Body

W4/D4 45 min walk

W4/D5 Booty & Hamstrings ❤️‍🔥

W4/D6 Week 5 Day 5: Total Body

W4/D7: REST

Katlin 

W5/D1 Glutes & hamstrings❤️‍🔥

W5/D2 Back & Biceps ❤️‍🔥

W5/D4 45 min walk

W5/D5 Glutes & Hammies Day

Jillian

W5/D6 Full Body on FIYA🔥

W5/D7: REST

saige

W6/D1 Glutes!!!❤️‍🔥

Austyn

W6/D2 Back & Bis

Arms are dead after that finishing circuit.

I ALWAYS seem to come back to this one. Felt so strong 🤍

W6/D3 Full body

W6/D4 45 min walk

Amanda

W6/D5 Booty & Hamstrings

RINA RIES

W6/D6 Full body🔥

W6/D7: REST

Hedvig

Eden

W7/D1 Glutes & hamstrings

the jog at the end gets me everytime 🫠

Rachel

W7/D2 Back & Bi’s💪🏽

Holy moly....will I be feeling all of that the rest of the day.

teagan

W7/D3 Full Body🔥

W7/D4 45 min walk

I'm going to be walking w a limp after all that.

W7/D5 Lower Body (Glutes Focused)

Was happy this was only, technically, 16 sets... but that last circuit takes real dedication by the time you get to it. Lol!

W5/D3 Full body shoulders & quads focused!!

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