Name: Playbook - Brynley Joyner - Week 1 day 2: Glutes & Hammies Day
Uploaded: 2024-03-01T12:58:25.065Z
Duration: 60 min
Description: Week 1 day 2: Glutes & Hammies Day

Gisele Rigo

Ingrid

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

Nikki Cook

Sydney

Second workout and so good! Hip thrusts almost killed me 🤣

Emma

Abigail

Jade

Marisa

Jess

Chandi

FIRE❤️‍🔥❤️‍🔥❤️‍🔥

Lorin

AMAZING. Killed my legs but i feel awesome

Tate

Aubrey

Baylee Estes

Casey

Great workout. Super sweaty, challenging and fun!

Maya

This workout was amazing! Kicked my booty, haven’t had such a challenge like that in a while. 😍😍

Darby Brooks

Yasmin Coutinho

Giselle

Alecia

Did the hip thrust before the lunges and it felt amazing 😻😻😻 lasted 1h30!!

Marie

Natalie

Nahara

Rebeca

So hard it was so good because it was very challenging 😍 but I won’t do hip thrust as 4th exercice again because I had no energy left for it and I felt so lame 😩 but that’s a personal preference ! ☺️

Kalçamın bu kadar güzel olduğunu pump olunca anladım,mükemmel antrenman

melisa

Killer!! Absolutely dead. I was a bit sore in the hamstrings from yesterday (week 1, day 1) though, which constrained me a bit.

Hedvig

Kate

raylen

saige

amazing, i love your workouts! i feel so goood after my legs are shaking rn

Emily

2nd workout and it was amazing! I really enjoyed this one ❤️💪🏼

Amanda

Brooke

Shelby

Loved this one! Pushed me to my limits :)

Maria

Great start to the weekend! Love this one!

Hannah

Abby Kelsch

Paulina

This was crazyyyy… it wrecked my legsss in the best way😂

Ashlynne

Anna

Amazing!!! Love the compound workouts followed by a bit of of wind down?? It was great

rianne

Mercy

Piper

Loved it! Truly pushed myself all the wayyy!

Lydia

Allie

second day back after three weeks off…TOUGH.

Sondra

shreya

this was so good but i drank a celsius right before for the first time and i nearly passed out after every workout HAHA DO NOT DRINK THEM IMMEDIATELY BEFORE YOUR WORKOUT

Macayla Redmon

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- 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

- Start with both feet on a plate and weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and pulse once
-stand back up to starting positon
- do all reps on 1 side & then Repeat on opposite side

Deficit barbell reverse lunges pulse

- 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

Hip thrust hold

- Push your hips as you come down
- Reach parallel or slightly tap the ball with a pulse and explode up

Jump squats

Toe tap crunches

- Keeping your core tight
- Raise one knee up with a crunch, then the other!
- Avoid swinging
-10 per leg, 20 total

Hanging alternating knee ups

Week 1 day 2: Glutes & Hammies Day

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!

MEAGAN

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

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

Week 1 Day 4: REST

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.

Week 1 day 2: Glutes & Hammies Day

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