Name: Playbook - Brynley Joyner - W8/D1 Lower Body
Uploaded: 2024-03-01T12:58:26.057Z
Duration: 40 min
Description: W8/D1 Lower Body

Welcome to your FINAL WEEK! Let’s do this!!!⚡️

- stand with 1 foot in front, and your back foot just barely touching the floor behind you for Balance
- Lower slowly, hinging your hips backward, the dumbbells should reach to your shins
-squeeze your glutes as you stand back up!

Single leg RDL

- Holding the dumbbells at your sides
- Step one leg directly back and bring your knee almost to the floor, then weld balancing take that same foot into a curtsy lunge, diagonally backwards
-step back up to starting position
-make this a slow and controlled movement, balance can be tricky at first!

-complete all reps on one side, then switch to the opposite leg!

Reverse to curtsy lunge

-rack a dumbbell on your shoulders
-In a narrow stance, performance quite, and as you are extending up, step your right foot out to the side into a wider stance and perform a spot there, before stepping back!

That is one full rep, complete all on that side and then switch to the opposite side!

Narrow to wide squat step

Triset 1

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Stand in a wide toed out stance 
- Hold dumbbells between your legs in front of you
- Lower into a squat, come up half way, then go back down, then come up all the way! That is one full rep

Dumbbell sumo squat (Half to full rep)

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up, pulse one time at the top before coming down
-make sure to keep your core engaged, and not arch your back!

glute bridge w/ pulse

Triset 2

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

- Position yourself on your hands and knees
- Keeping your knee in a bent position, place a dumbbell behind your knee
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back & pulse one time at the top
-make sure your core is engaged, and you are not arching your back, but keeping a neutral spine!

Donkey kick (extended)

Triset 3

W8/D1 Lower Body

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!!!

Nicole

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 👊🏻

W8/D1 Lower Body

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