Name: Playbook - Brynley Joyner - W6/D1: Lower body
Uploaded: 2024-03-01T12:58:25.779Z
Duration: 50 min
Description: W6/D1: Lower body

Carol

Maggie Roberts

I think this is my favorite lower body so far!!

Annie Holsomback

Catherine

Jordyn

Welcome to week 6!!! You guys are absolutely crushing it, I hope you’re feeling amazing after the five weeks of work you’ve put in, let’s finish this program strong!!!🔥

-sit back into a squat position
-staying low, step one leg out to the right side, and then to the left side, and then perform a squat jump! That is one full rep!

10 reps total!

Squat side steps to jump

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance dumbbell RDL (single leg)

Superset 1

- Holding dumbbell in front of your chest
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side or go alternating 

10 reps per side!

Dumbbell forward lunge

-start on your hands and knees, engage your core, and make sure throughout the movement you do not arch your back! Keep a neutral spine & neck

-lift your leg laterally to the side, then come down and kick it straight out to the back : that is one rep on one side!

Complete 10 reps on each side!

Fire hydrant to kick back

Superset 2

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Lateral lunge w/ knee to chest

This exercise has a few different parts:

First: Squat down and hold it there, while you lift one heel off the floor in a calf raise, set it down, and do the same on the opposite but, all while holding in a squat position


Then extend your legs and stand up from the squat while lifting onto the balls of your feet in a calf raise on both feet! That is one full rep

10 reps total

Squat calf raise combo

Superset 3

-start in a narrow squat position, jump up and switch to a sumo squat position while you land, then jump back to narrow. That is 1 rep!

10 reps total so 20 jumps!

Narrow to wide squat jumps

Get into a Glute bridge position on the floor with a heavy dumbbell over your hips

keep one leg (the working leg) in its regular stance, but move the opposite leg out a few inches in front of you, this leg out in front should barely have any weight on it during the exercise!

Press the way through the heel of the working leg to glute bridge up and then slowly return down

Complete all on one side before switching to the opposite side

B stance glute bridge

Superset 4

In out crunches

V ups

Plank

Abs finisher

W6/D1: Lower body

Molly Fortner

#1 START HERE!

Recipes🥑🔥

Morning Mindset 📖⚡️ (wk. 1)

Emily Myers

That was a tough workout! When I finished, I was thanking Jesus 🙏😘

Sarah

W1/D1: Lower body

camryn

Great upper body. At the end I made my own ab workouts. My shoulders and arms were tapped out ❤️

idk how a any one completes these in 55mins 🥵 good workout tho!

Rylee

W1/D2: Upper Body (chest & back)

Good, but I had a huge headache today so took me longer than normal :/

Caroline E

Avery

Hailey

W1/D3: Full body

W1/D4: ACTIVE REST

I did 3 sets instead of 4 because I was dragging today.🤣

Kristie

✨OBSESSED✨ WITH THIS WORKOUT!! So sweaty 💪🏼 finished in 30 minutes!

Jessica

W1/D5 Lower Body

W1/D6 TRY A NEW CLASS!

I love that there are days on your programs reserved for rest and walks outside to recover!❤️

W1/D7: REST!

Morning Mindset 📖⚡️ (wk. 2)

Hello! First off love,love, love your program! I’m just coming back from a weekend of being sick and I was wondering if you have any modifications for your exercises? So that if people are not at 100%, or just want to take it slow they can still do the workout just at a different level. Anyway thank you again!!

Ella

Holy guacamole that ab circuit at the end was killer!!!🥵🔥

Riley

W2/D1 Lower body

Lindsey

W2/D2: Upper Body (Arms & Abs)

Your videos are inspiring me to take the workouts outside!  Love it!

Scarlett

W2/D3: Full body

W2/D4: ACTIVE REST

had to modify some of the RDLs cause it hurts my back! otherwise rly sweaty, took my over an hour

Madilyn

Destine

W2/D5: Lower Body (Glutes & Hamstrings)

W2/D7: REST!

Morning Mindset 📖⚡️ (wk. 3)

3 rounds of each instead of four, but it was still a great workout!!!

Nicole

Sophie

W3/D1 Lower Body

Gisele Rigo

W3/D2 Arms & Abs

WOW!!! THAT WAS THE BEST EXERCISE I HAVE DONE IN A WHILE!!!!! Brynley!! You killed this one! Thank you girl🤍😋

Ripley

W3/D3 Full body - no equipment

W3/D4: ACTIVE REST

I couldn’t do all 5 rounds, but still a great sweat!

Killer workout! Did not think that I’ll be able to do all the sets, but I did 💪

Liza

W3/D5 Legs & core

W3/D6 TRY A NEW CLASS!

W3/D7: REST!

Morning Mindset 📖⚡️ (wk. 4)

Probably my favorite lower body workout but

Cece

W4/D1 Lower body

HOLY WORKOUT!! 💪🏼✨ This was amazing and definitely makes you break a sweat!

Desi

W4/D2 Arms & Abs

My back has been bothering me (it’s out of alignment), but other than that killer workout🔥🔥

W4/D3 Full body

W4/D4: ACTIVE REST

Rosi

W4/D5 Legs & glutes

W4/D6 TRY A NEW CLASS!

W4/D7: REST!

Morning Mindset 📖⚡️ (wk. 5)

That was so brutal!! But so fun too!!🔥🔥

Loved the legs sesh! I was dead at the abs rounds so didn’t manage to do them all but my core is getting stronger week by week 👊🏻

W6/D1: Lower body

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