Name: Playbook - Brynley Joyner - W5/D4 Full Body (Glutes Focused)
Uploaded: 2024-03-01T12:58:25.867Z
Duration: 60 min
Description: W5/D4 Full Body (Glutes Focused)

Killer workout!  Feels so good to complete 💪

Brooke

This is a full body workout using the squat rack, barbell and a slam ball! It has an emphasis on glutes but incorporates your whole body!

- Begin with bar positioned on your upper back
- stand with a wide stance with your toes pointed slightly diagonal
- 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

-use a weight that is challenging but allows you to keep correct form. your last three reps should be very hard

Sumo Barbell back squat

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

-use a weight that is challenging but allows you to keep correct form. your last three reps should be very hard

Sumo deadlift

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
-hold for 3 seconds at the top

Bent over row 3 second hold

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

***modification: use dumbbells!

Barbell bicep curls

- 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

***modification: go on your knees

Tricep push up

This will be your finisher! If you don’t have access to a ball you can modify by doing exercises with a Dumbbell or bodyweight!

- 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 slams

-start in a plank position and roll the ball from one side to the other!

-10 per side

***modification: use a dumbbell

Plank Ball Roll Unders

-start on your knees with the ball out in front of you bending your elbows at a 90° angle

-lean back slightly to engage your core and keep your glutes tucked

-twist from side to side using your abs to control the movement

-10 per side

***modification: use a dumbbell

Oblique twists

Ball Finisher

W5/D4 Full Body (Glutes Focused)

Terri

my legs were literally unwalkable by the last round of burpees

Rachel

W1/D1

Jillian

Victoria

Karissa

W1/D2

W1/D3 45 min walk

Maybe alternative options if your gym doesn’t have certain machines

Sloan

Really good I just hope I’m using enough weight cause I don’t want to under-do it and not see results!!

Kalei

W1/D4

W1/D5 45 min walk

Feeling so so good, even during exam week 😤

Riki

Olivia

W1/D6

W1/D7: REST

Hollie

Ashley

Macayla Redmon

W2/D1 Full bod - push focused

Kiara

Reese

Core on fireeee 🔥🔥🔥 such a good push day to get them gains!

kendra

W2/D2 Full body - pull focused

W2/D3 45 min walk

This was SO GOOD!!! My whole body got all the exercise it needed!

Makenzy

Teya

Awesome workouts girl! Strategically and well made!

Alexandra

W2/D4 Full Body🔥

W2/D5 45 min walk

Hannah

Emily

W2/D6 full body, lower focused!

W2/D7: REST

Anais du Preez

Perfect combination of lower body and back!

Megan

First time trying a workout at my new gym, and I absolutely loved it!!!!❤️

Abby

W3/D1 Full body: back & Glutes focused

W3/D2 Full body- shoulder & quad focused!

W3/D3 45 min walk

This was such a fun workout I enjoyed it!!

Sierra Caporale

Natalie

W3/D4 Full body

Love walking on my off days! My body definitely needed a break but it still felt good to get moving slightly and break a little sweat:)

W3/D5 45 min walk

Why could I not figure out how to get the weight between my feet while hanging from the bar?!

Madi

W3/D6 full body

W3/D7: REST

Alyssa

EXACTLY what i needed to jump start my week

W4/D1 Full Body / back & booty focused!

getting new tattoos right after this so had to get in one good workout for the week❤️‍🔥

Sierra

My gym doesn’t have SA loaded shoulder press so I used dumbbells. Otherwise great!

Elaine

W4/D2 Full Body : push day focused!

W4/D3 45 min walk

My fav workout yet! Felt so strong thank you Brynley!!!

W4/D4 FULL BOD

W4/D5 45 min walk

W4/D6 Full body

W4/D7: REST

W5/D1 Full Body on FIYA🔥

Awesome!! During my rest days I did not know what to do in an effective manner and this was just so perfect!!!! Loved it!!!!

W5/D4 Full Body (Glutes Focused)

Community

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