Name: Playbook - Brynley Joyner - W6/D1 Full Body🔥
Uploaded: 2024-03-01T12:58:25.894Z
Duration: 60 min
Description: W6/D1 Full Body🔥

Macayla Redmon

Gabrielle

Ember

kendra

- 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

Sumo deadlift

Pull-ups

Superset 1

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Plank reach backs

Triset 1

-curl The Dumbbells all the way up & down, then curl to 90 degrees (half way & down) that is 1 rep!

Bicep curl: half to full

- Holding dumbbells at your sides
- 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
- Work both sides

10 per side

Dumbbell forward lunges

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Triset 2

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

-start in a plank position
-Crunch one knee up in between both of your elbows, and then to the outside of your body (that’s 1 rep)

-once you finish 1 side then go to the other!

-10 reps per side

Plank front-side knee drives

Triset 3

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

Weighted wall sit hold

W6/D1 Full Body🔥

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

W2/D1 Full bod - push focused

Kiara

Reese

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

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!!!!

W6/D1 Full Body🔥

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