Name: Playbook - Brynley Joyner - W7/D2: Upper Body (chest & back)
Uploaded: 2024-03-01T12:58:25.999Z
Duration: 55 min
Description: W7/D2: Upper Body (chest & back)

Nicole

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Complete all reps on 1 side then switch to the other

Dumbbell alternating bent over row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-Press above your head and then come back down

Dumbbell hammer curl press

Superset 1

- perform a push-up
- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your upper back & glutes as you lift
- Pause at the top
- Lower back to starting position

Push-up to Superman

- Lying on the floor or bench with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell chest press

Superset 2

- Hinging your hips, bend forward bringing your chest down to a 45 degree angle 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

- Lying on the floor/bench with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell chest fly

Superset 3

- Lying on the floor with knees bent 
- Lower weight to your chest 
- Press dumbbell back up over your chest two times
- with arm extend it over your chest, engage your core and slowly sit up one time, come back down and start from the top!

Dumbbell 2x SA chest press to situp

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Superset 4

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

W7/D2: Upper Body (chest & back)

Molly Fortner

#1 START HERE!

Recipes🥑🔥

Morning Mindset 📖⚡️ (wk. 1)

Emily Myers

Annie Holsomback

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!!!

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

Carol

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!!🔥🔥

Maggie Roberts

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 👊🏻

W7/D2: Upper Body (chest & back)

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