Name: Playbook - Brynley Joyner - W5/D5 Full body
Uploaded: 2024-03-01T12:58:25.779Z
Duration: 45 min
Description: W5/D5 Full body

Annabelle

Macy

Maddie

This is an intense total body workout using the barbell machines, cables, and the assault bike as a Finisher! Get read to sweat!!

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Pause squat

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides (10 per leg)

Reverse lunges

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hold the rope with your palms facing each other
- Curl the rope engaging your biceps
- Return to the initial position

Rope cable curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable tricep pushdown

- Hands shoulder width apart and raise to upper chest level

Cable Upright row

-use your arms & abs to push!
- Increase speed & go as hard as you can for each set- this is the finisher, the last burn!

Assault bike

W5/D5 Full 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

Alejandra

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!

W1/D6 Booty day!!

W1/D7 Rest Day

Morning Journaling⚡️ (wk. 2)

Week 2 Challenge

The hardest one I have done😮‍💨😮‍💨💪🏻

W2/D1 Full body

Wowowow that last circuit was pretty much the best burner ever

Desi

W2/D2 Lower Body

W2/D3 Upper Body PULL

My first spin class this morning! So sweaty but totally in love with it!!

Anais du Preez

W2/D4 Active rest day

Great workout babe 💘💪🏼 thnx 🥰🥰🥰

Loved this full body workout! ❤️‍🔥❤️‍🔥

Jessi

W2/D5 Full Body

I was dying. Especially during those last 5 rounds but LOVED it!!

Cierra Mae

Hana

W2/D6 Glutes & Hamstrings

W2/D7 Rest Day

Week 3 Challenge

Morning Journaling⚡️ (wk. 3)

Would be nice to have a warm up set at the beginning

So hard to get through these! But, feel great after.

Crista Marie Viera

W3/D1 Full Body

Victoria

W3/D2 Lower Body: (Glutes, hamstrings & quads)

Angela

Micaela Cilloniz

W3/D3 Push: shoulders, chest, tris

W3/D4 Active rest day

the perfect combo of everything and loved finishing w burpees

Maria Carolina

W3/D5 Total Body

W3/D6 GLUTES!

W3/D7 Rest Day

Week 4 Challenge

Morning Journaling⚡️ (wk. 4)

Hannah

I absolutely loved this one! I did an incline walk for my for my cardio.

Alexa

love this workout, one of favorites so far!🥵🔥🔥

Jersi

W4/D1 Full body

Rachel

W4/D2 Pull: back & Bi’s

Jordan

W4/D3 Lower Body

W4/D4 Active rest day

didn’t love the cable pull through as but everything else was great!

The perfect workout! Great mix of tough yet doable

Claudia

W4/D5  Full Body!

W4/D6 Lower Body: (Glutes & Hamstrings)

Played ultimate frisbee with a bunch of my friends! Amazed by the fact that that 1 hr of movement made my day so much better!!!

W5/D5 Full body

Community

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