Name: Playbook - Brynley Joyner - W7/D1 Full body
Uploaded: 2024-03-01T12:58:26.041Z
Duration: 60 min
Description: W7/D1 Full body

Well the workout is substantially longer than 60 minutes, and I really only had 60 minutes today 😅 but what I got done in 60 minutes felt like a good workout!

Claudia

Anais du Preez

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Pause squat

- Begin with dumbells overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

10 per leg!

Dumbbell overhead lunges (double)

Superset 1

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Hang from a bar and focus on activating your core
- Tuck your knees up , one at a time, in a controlled manner
- Lower with control and repeat

10 per side

Hanging knee crunches

Superset 2

- Place your feet hip-width apart, and 1 or 2 dumbbells in your hands in front of you
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
-curl the dumbbell
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

10 per side!

Dumbbell lateral lunge curls

-start with both hands full and extended above your head
-keep one arm extended while you press the other arm up and down!
- Reach full extension and come down with a controlled motion 
- Keep core engaged

12 per side

Single arm dumbbell shoulder press

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

-perform a push-up, then raise both hands one at a time in front of you

Modification: do these on your knees!

Pushup to front raise

Circuit 1

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

10 per side

Dumbbell alternating snatches

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-come back down to starting position, and then curl the dumbbells regularly

That is 1 rep!

Dumbbell hammer curl to regular curl

- 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

Dumbbell bird dog rows

-hold a dumbbell in front, and sit in a squat like you’re sitting into a chair, hold that position

-while in that position, step side to side!

A step to the right, and to the left equals one rep!

Squat side steps

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

Circuit 2

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

Weighted Knee crunches

-start in a push-up position, squeeze your core, and hold that plank
-slide a dumbbell from one side underneath you to the other side

20 per side!

Plank slide unders

Abs finisher

W7/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

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Lori

This workout killed me🤣🫶🏻 Love it!

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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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