Name: Playbook - Brynley Joyner - Week 1 Day 5: Lower Body (Quad Focused)
Uploaded: 2024-03-01T12:58:25.236Z
Duration: 60 min
Description: Week 1 Day 5: Lower Body (Quad Focused)

Clara

I absolutely loved my first workout. Perfectly balanced. I love that I can track. I love how little thinking I have to do because the app does it for me…leaves me more mental space for the workout.

Gabriella

I’m DYING that workout was incredible!!

Olivia

Cynthia

Gabrielle

Abigail

Quads are on fireee, just the way I️ like them!!!

MEAGAN

Becky

Gaby

Brurya Henig

Great burn! Good way to start the day! 💕

Taylor

Sydney

Been working out for years..need a new challenge. Loved this!

Layne

BRYNLEY. No joke these are the best workouts I’ve ever done. They’re so fun to do and even though they’re hard I have so much fun I don’t want to stop. Thank you so much.

Giselle

Kierstyn Nicole

Ekaterina

Madeline

This was awesome! Finished in 60 minutes. Love it 🙌🏽

Mary

Hell of a workout! Just what I needed. Also running 2 miles before may of not been the best 🥵 Love adding abs at the end

Ashley

Feeing amazing! Thank you so much! I love how you end the glute or booty exercisers with a little ab action. It makes me feel good all around. Thank you!!

rianne

Killer legs 🔥🔥🔥 will definitely do again!

kendra

Such an amazing workout!! My legs are shakingggg

Ashlynne

Paulina

awesome workout to help build my confidence back up. love that you added the affirmations and journal prompts!!

Sondra

Scarlet

Macayla Redmon

A BURN! 🔥🔥Hurt so bad but felt so good!

Kertlyn

So awesome! Gave my quads a huge pump. Downloaded the app just for your workouts<33

Lily

This lower body workout is focused on quads! You’ll be using a few different pieces of equipment but mainly dumbbells! it will take about 50 minutes!

Inclined Treadmill Walk

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Narrow Leg press (quad focused)

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides (10 per leg! Heavy weights!)

Dumbbell forward lunges

- Hold the dumbbell at chest height
-
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat (narrow stance)

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the bench or box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides (10 per side)

DB step ups

-sit back into a sumo squat, slightly tapping your butt on the bench, then explode up as tall as you can in a power jump!

Explosive Squat Jumps

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

-start in a plank position
-bring your opposite hand to your knee for a quick tap then alternate
-20 per side

Plank knee taps

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

Plank Twists

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
***20 per leg

Bicycle crunches

Week 1 Day 5: Lower Body (Quad Focused)

New to the whole journaling and affirmation thing but it’s day 3 of it and I️ gotta say I’m not as bleh to start my day!

Even though this was only the first step, this beginning approach is way different and more motivating to follow through with than other programs I’ve tried in the past!

veronica

Week 1 Affirmation & Journal Prompt

Adison

Best full body complete workout to do to get back in the game 💅🏾💪🏾

Lisa

Elaine

Week 1 day 1: Total Body

Gisele Rigo

Ingrid

Kicked my butt, but felt good after eating all the Christmas food yesterday.

Nikki Cook

Week 1 day 2: Glutes & Hammies Day

Week 1 day 3: Shoulders, chest & tri’s (push day)

Hiii I’m so stoked to start the gym program finally!!! I live in Canada and they just re opened the gyms🥳🥳🥳🥳🥳

Taya

Piper

Week 1 Day 4: REST

presley

Week 1 day 6: Back & Bi’s (pull day)

Week 1 Day 7: REST

Phoebe

Week 2 Affirmation & Journal Prompt

Shelby

Week 2 day 1: Full Body

Jess

Week 2 day 2: Glutes & legs

Kalinka

Week 2 day 3: Upper Body

Week 2 day 4: Active REST DAY!

Chereline

Going to probably not be able to walk tomorrow 😅

Melissa

Week 2 day 5: lower body (emphasis on quads)

Maya

Week 2 day 6: Back, Bi’s & Abs

Week 2 day 7: Active REST DAY!

Week 3 Affirmation & Journal Prompt

Week 3 day 1: Full body: lower focus!

Brooke

Week 3 day 2: Glutes & Hammies

Great workout! 
Can barely feel my arms now

Molly

Week 3 day 3: PUSH DAY + abs

Week 3 Day 4: REST

Week 3 day 5: Quads Focused Leg day!

add in some pull up or pull up progressions

Miya Carson

Erika

Week 3 day 6: Back & Bi’s!

Week 3 Day 7: REST

I’m new to this… but I need this. I’ve been telling myself I need to become more aware of myself and my well-being. Thank you

Bristol

Week 4 Affirmation & Journal Prompt

Week 4 day 1: Full body

Kelly

This was a very good burn! You should make a plan that has reps/weight for gaining muscle. Sometimes it’s hard for me to know how many reps to do and stuff for gaining muscle

sady

Casey

Week 4 Day 2: Lower Body (Glutes Focused)

Bianca

This was so good. I’m getting back into the gym and I am dying at how good this is

Week 4 day 3: Upper Body (PUSH day) + abs!

Marie

Week 4 day 4: Active REST DAY!

Chandi

Marion

Week 4 Day 5: Upper Body (Pull day!)

Not really a 50 min workout and didn’t like the jumps

Alejandra

Week 4 Day 6: Lower Body (Quad Focused!!)

Week 4 day 7: Active REST DAY!

Week 5 Affirmation & Journal Prompt

Dont like that the sets make you change machine completely. Maybe put a dumbbell with a machine exercise together so that you can take the dumbells and do the exercise right next to it

Kiara

Week 5 day 1: full body

Felt sooo good to be back at the gym this Monday, my booty liked ittt

Week 5 Day 2: Glutes & hammies

I liked it but it would be nice to have some upper body stretches before the workout

Katlin 

Destiny Boring

Week 5 Day 3: Push: shoulders, chest, tris

Week 5 day 4: Active REST DAY!

Maddie

Week 5 Day 5: Lower body: Quad focused

Loren

Week 5 Day 6: Pull: back & Bi’s

Week 5 day 7: Active REST DAY!

Week 6 Affirmation & Journal Prompt

definitely feel the burn after this one!! I loved it so so much!!

one of my fav workouts! loved the mix of weights and body weight and cardio!! great start to the day🌞😍🔆

Week 1 Day 5: Lower Body (Quad Focused)

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