Name: Playbook - Brynley Joyner - W8/D1 Glutes & Hammies
Uploaded: 2024-03-01T12:58:25.997Z
Duration: 60 min
Description: W8/D1 Glutes & Hammies

schuitemans

Sydney

this was a tough one to push myself, but i didn’t give up and took it at my own pace💕 so that’s a win ❤️‍🔥

camryn

I’ve been sick for weeks and haven’t been able to workout:(   This was a great workout to bring me back in!!!

kendra

Best sweat I’ve had in a while 🥴🥵

Isabelle

Chrissie Tzepos

*** for a more advanced approach, try the first two sets with heavy weight, low reps! Then the last two sets, drop some weight off and perform higher reps! The weight will be different for each person so make sure that you can still perform it with proper form but it will be very challenging! Then drop 20-40 pounds off for the last 2 sets!

- 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

*** for a more advanced approach, try the first two sets with heavy weight, low reps! Then the last two sets, drop some weight off and perform higher reps! The weight will be different for each person so make sure that you can still perform it with proper form but it will be very challenging! Then drop 20-40 pounds off for the last 2 sets!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Step one leg back behind the other leg in a diagonal
- Bring your knee down until it reaches 90 degrees
-then, while balancing, step straight back into a reverse lunge, the  return to starting position ! That is 1 rep on 1 leg!

8 reps per leg, 16 total!

Curtsy lunge to forward lunge

** if you don’t have a band place a light weight Barbell or Dumbbell on your shoulders for this exercise!

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

-start in a white stand through your toes pointed slightly diagonal and a dumbbell racked on your shoulders

-go down into a sumo squat impulse once, then explode into a squat jump and absorb the way as you go down!

Sumo pulse to squat jump

- Position yourself on your hands and knees
-place a Dumbell in the back of your knee
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
15 per leg!

Fire hydrants

Circuit

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top & pulse

Dumbbell glute bridge pulses

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top & hold!

Dumbbell glute bridge hold

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

Finisher

W8/D1 Glutes & Hammies

so excited to redo this to prep for summer 2024! i remember loving it the first time and how much my body loved it to 🫶🏻

Leslie

brittney

Meredith McKnight

INTRO VIDEO

YOURE THE CUTEST. This two month program was soooo beneficial in so many ways. thanks bryn i can’t wait till july 1st !

WHATS NEXT?

Ella

Madison

Juliet

W1/D1 Glutes & Hamstrings🍑

Kaylee

i really wish there was an idea or a range of what poundage weights we should start out with/use

shae

Liv Daniels

W1/D2 Back & Bi’s💪🏽

Emily

THIS IS EXACTLY WHAT I'VE BEEN LOOKING FOR! Needed liftd with added heart rate/cardio boosts. Doing a cut and I'm excited to utilize this program alongside it. Excited for the results!

Amber

W1/D3 Full Body🔥🤩

So grateful for this active recovery!!! I am so sore!

Selma

W1/D4 45 min walk

The circuits at the end of these workouts are *chef's kiss*!

W1/D5 Glutes 🍑😍

Shorter it doesn’t lasts 69 mins is way longer

Susana

A couple questions- when I do lunges is it a total of 24 on each side (L-R-L-R) or is it 48 on each side (LR-LR-LR-LR) for the four sets? Also how do I keep my hands from slipping during hanging crunches?

W1/D6 Full body- shoulder & quad focused!

Moniquee

opted for a walk outside today 🤩🤩🤩

Brooke

We love a rest day🥰 cuddling with my boyfriend

Marie

W1/D7: REST

Grace VerHage

Carly

W2/D1 Glutes & Hamstrings🔥

loveeedd this upper body workout & I struggle to enjoy upper body hahahaha

Wish I had a skierg & also wish I could do a handstand 🤣🤭

W2/D2 Upper Body (Back & Bi’s focused)

Loving the full body days vs upper/body specific only. Great way to feel like you really got a workout in every day.

W2/D3 Full body- quads, chest & shoulders focused!

Scarlet

W2/D4 45 min walk

THAT was a fantastic workout. Loved (sorta) it!

Kylie

W2/D5 Booty Day🍑

Maybe switch up the core routines throughout the weeks instead of the same three! Everything else is great :)

Alex Guzzardo

So sweaty!!! I know I said yesterday was my new favorite but this one is!

W2/D6 Full Body🔥🔥

W2/D7: REST

A++ Felt every lower body muscle get hit today.

Getting stronger and stronger very day because of you and these workouts 🥺🤍

W3/D1 Glutes & Hammies❤️‍🔥

Dani

W3/D2 Back & Abs

Those box steps to reverse lunges make it really hard to up the weights week-to-week.Lol! But I did it!

LOVED the circuit but only had 45 min to workout today :(

W3/D3 Full Body 🔥

had a nice walk outside!! it felt so good to get out and enjoy the beautiful weather!

W3/D4 45 min walk

I loved the length!! Not too long but still a great and strong sweat

W3/D5 Booty 🥵🔥

W3/D6 Full Body : push day focused!

W3/D7: REST

loveeee a good monday morn booty burner 🔥🔥

Cursing in your head kind of workout 🤣🤣🤣 so good

Virginia

W4/D1 Glutes & Hammies!

W4/D2 Back, Bi’s & Abs🔥

Somi

Montana Hambrice

W4/D3 Full Body

W4/D4 45 min walk

W4/D5 Booty & Hamstrings ❤️‍🔥

W4/D6 Week 5 Day 5: Total Body

W4/D7: REST

Katlin 

W5/D1 Glutes & hamstrings❤️‍🔥

W5/D2 Back & Biceps ❤️‍🔥

Delaney

W5/D3 Full body shoulders & quads focused!!

W5/D4 45 min walk

W5/D5 Glutes & Hammies Day

Jillian

W5/D6 Full Body on FIYA🔥

W5/D7: REST

saige

W6/D1 Glutes!!!❤️‍🔥

Austyn

W6/D2 Back & Bis

Arms are dead after that finishing circuit.

I ALWAYS seem to come back to this one. Felt so strong 🤍

W6/D3 Full body

W6/D4 45 min walk

Amanda

W6/D5 Booty & Hamstrings

RINA RIES

W6/D6 Full body🔥

W6/D7: REST

Hedvig

Eden

W7/D1 Glutes & hamstrings

the jog at the end gets me everytime 🫠

Rachel

W7/D2 Back & Bi’s💪🏽

Holy moly....will I be feeling all of that the rest of the day.

teagan

W7/D3 Full Body🔥

W7/D4 45 min walk

I'm going to be walking w a limp after all that.

W7/D5 Lower Body (Glutes Focused)

Was happy this was only, technically, 16 sets... but that last circuit takes real dedication by the time you get to it. Lol!

W8/D1 Glutes & Hammies

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