Name: Playbook - Brynley Joyner - W6/D4 Full Body
Uploaded: 2024-03-01T12:58:25.916Z
Duration: 70 min
Description: W6/D4 Full Body

Brooke

This full body session felt SO good! It includes 3 supersets & a circuit using all different equipment aka you will NOT get bored🙌🏽

- 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

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Dumbbell curl with static hold

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

- hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB tricep extensions (single)

Superset #2

- Begin with bar positioned on your upper back & your stance widened, toes pointed out
- 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 sumo back squat

- Hold a weight (15-30lbs) in front of you
- Raise your upper body engaging your glutes
- Pause at the top and come down

Hyperextension hold

Superset #3

- Keep a slight bend at the front knee, hold a weight in the same hand as the foot on the floor (10-20lbs)
- Come straight down, engaging glutes & hamstrings
- Pull back up
-10 per side!

DB Bulgarian

- Holding a dumbbell in front of your chest 
- Place foot up onto the box or bench and push through your heel to stand up
- Bring the other leg up, and push the Dumbell up above your head
- Step down and repeat 
- Work both sides

Dumbbell step ups

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position
-10 per side

DB bird dog rows

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

Accessory Work Circuit

Inclined Treadmill Walk

W6/D4 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

Macayla Redmon

W2/D1 Full bod - push focused

Kiara

Reese

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

kendra

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/D4 Full Body

Community

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