Name: Playbook - Brynley Joyner - W6/D1: Full body
Uploaded: 2024-03-01T12:58:25.592Z
Duration: 50 min
Description: W6/D1: Full body

i’m sweatinggg!! such a good way to start the week!!

Avery

My favorite workout on this whole program 💃🏻

Cece

Maggie Roberts

Nicole

Josefina

Simone

Such a good workout! Exactly what I needed today!

Marisa

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

10 per side

Dumbbell across body curls

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
-Drop into a squat and pulse at the bottom

Dumbbell good morning to squat pulse

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Triset 1

-lay on a bench with one dumbbell in your hands holding each side of the dumbbell

-Press the dumbbell up right above your chest, and then enjoy your elbows slowly, and controlled, lower the weight down to your forehead, without touching it and back up!

Chest press to skull crusher

-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 a dumbbell in each hand
-as you step back into a reverse lunge with the right foot first, curl the dumbbells up to your shoulder but keep your wrist turned in! (Hammer curl)

10 per side

Reverse lunge hammer curls

Triset 2

-Press both dumbbells above your head
-start on one arm, and lower it down to 90° angle and then push back up to a shoulder press, complete all reps on that arm, with the opposite arm staying high in the air! 

10 per side

Shoulder press (overhead hood)

-stand with the dumbbell first in your left hand
-lift your right knee, then step out, wide, into a lateral lunge, following with the dumbbell, being it to that foot!

10 per side!

Knee crunch to lateral lunge (weighted )

- Drive your hips forward propelling the kettlebell/DB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell/DB to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell or KB swings

Triset 3

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold that position while pushing the dumbbell up into a shoulder press holding each end of the dumbbell!

Wall sit shoulder press

-start on all fours
-Bring your elbow into your opposite knee underneath you, engaging your core and crunching
-take that leg straight back, lifting your glute up, while also sending that arm forward
-try not to archer back while doing this but keep your spine neutral and your core tight!


10 per side

Elbow to knee crunch kickbacks

-start in a plank position, reach back with one hand touching the opposite toe, and then do the same on the other hand side
-then do a mountain climber, that is one full rep!

Plank reach back to toe touch

Triset 4

W6/D1: Full body

It feels so good😍 thanks for incorporating mental health in there two😍🥰

Leonie

Crista

I loved the journaling prompt this morning!

Katie Lee

Morning Journaling⚡️ (wk. 1)

Week 1 Challenge

Olivia

Kelsey

Chelsea

W1/D1 Full body

Luciana

Diana

W1/D2 Legs, Bum & Abs

W1/D4 Active rest day

alicia

Tough one!!! I’m 36 in ok shape and it took me 48 minutes just for 4 rounds. Sweaty!

W6/D1: Full body

Community

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