Name: Playbook - Brynley Joyner - Week 1 Day 5: Full Body Burnout!
Uploaded: 2024-03-01T12:58:25.070Z
Duration: 70 min
Description: Week 1 Day 5: Full Body Burnout!

Gisele Rigo

Sydney

kara

Would love an alternative for people who don’t have a sled in their gym!

Sarah

Shelby

rianne

Janese Manning

Great job girl!! I wasn’t able to do everything because I’m at an at home gym but I still loved it!!

Alex

Yana

Taylor

Emma Lehnert

Julie

Janai

SO GOOD but do not feel like my form on RDL & good mornings is right

Macayla Redmon

Mercedes

didn’t have assault bike or sled in my gym :(

Kam Hehr

This full body workout will take you through a few lower body exercises followed by a few upper body exercises and end with a sweaty finisher! If you don’t have access to a slide for the last exercise you can substitute it for stairmaster for three minutes!

-use your arms & abs to push!
- Increase speed & go as hard as you can for each set- this is the finisher, the last burn!

Assault bike

-stand with your toes pointed slightly diagonally outward
-lean back into the bar and put your weight into your glutes as you go down into the squat￼￼

Smith Machine Sumo Squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Hinge forward holding the dumbbell on your back with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
-then drop to a squat & repeat!

DB good morning to squat

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides (12 each)

DB single arm rows

-let your feet lay naturally in front
-engage your core
-send your elbows straight back & dip down using your triceps to lift the bodyweight

Tricep dips

- Hold the rope with your palms facing each other
- Curl the rope engaging your biceps
- Return to the initial position

Rope cable curls

-start in an elbow plank
-walk yourself up to a push-up position & back down.
-switch which arm you start with each time
-20 total, not per arm for this one!

Plank up-Downs

-start in an elbow plank
-engage your core & twist side to side, almost touching your hip to the floor!
-20 per side

Plank Twists

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

Week 1 Day 5: Full Body Burnout!

Great workout! loved the different movements!

Katelyn

Lina

Abigail

Week 1 Day 1: Full Body

Elaine

Week 1 Day 2: Lower Body (Glutes Focused)

Marion

Week 1 Day 3: Upper Body

Week 1 Day 4: Rest Day

absolutely loved this one, so far it’s my favorite!!

Abby Kelsch

Felt it in the legs! That abs at the end felt fire too! Thank you!!!

Week 1 Day 6: Lower Body (Quad Focused)

Maria

Week 1 Day 7: Rest Day

Somi

OMG I LOVED IT!!! so hard but feel amazing!!!!!

This one was Killer with big K! ☠️😂 But I live for your workouts! It keep me smiling although I’m dead inside 😂❤️

Vanessa

Week 2 Day 1: Full Body

Coral

Ava Gallagher

absolutely loved it!!! love your workouts soooo much!!!

Week 2 Day 2: Lower Body

I struggled with some because of my own lack of equipment but other than that it was great!

Week 1 Day 5: Full Body Burnout!

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