Name: Playbook - Brynley Joyner - W6/D1 Full body
Uploaded: 2024-03-01T12:58:25.962Z
Duration: 60 min
Description: W6/D1 Full body

Claudia

Love this workout 🔥a random guy in the gym told me I’m crazy😅

Anais du Preez

Ava Gallagher

- Begin with bar positioned on your upper back
- 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

Barbell back squat

-perform a pull up!
-use a band if needed, if not just go regular!

Banded pull up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Triset 1

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

Hold a heavy Dumbbell in the same arm as the foot that’s on the floor!

do all on one side and then switch to the opposite side

Dumbbell bulgarian split squat

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

-lay on a bench or on the floor
-keep the dumbbells extended over your head the whole time
-lift your feet off the floor for the whole time
-slowly bring your feet up to the dumbbells and down

Overhead leg raises

Triset 2

- Stand in front of a box or bench
- Step up to full extension, while driving the opposite knee up towards your chest, with a slight hop!
- Keep your chest up
- Lower to ground slowly & keep repeating all reps on the same leg, then switch to the opposite leg!

12 per leg

Bench/Box step up knee drives

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control
- then perform a regular bicep curl with your palms facing the ceiling!
-that is one rep!

Hammer Curl to regular curl

for this exercise you will be going by time! Use the app timer or set one on your phone for 60 seconds! 

Place your hands behind your butt and your feet out in front of you, think about keeping your chest up and your heels above the floor the entire time!

Crunch one knee in at a time and then both, then move into a V up!

Crunch combo

Triset 3

- Stand with a dumbbell racked at your shoulders, or 2 by your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 

10 per side!

Curtsy lunge

- Keep a slight bend at the elbow
- Raise your arms in an “L” position until you reach shoulder height 
- Lower with a slow and controlled movement & repeat on the opposite side! That is 1 rep!

Dumbbell L raises

-start in a plane position
-send your hips up, and reach one hand back to the opposite toe, then return to plain position and do the same on the opposite side!
-that is one rep

Plank reach backs

Triset 4

W6/D1 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)

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Lori

This workout killed me🤣🫶🏻 Love it!

Paula

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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!

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