Name: Playbook - Brynley Joyner - Week 2 Day 6: Lower Body: (Glutes Focused)
Uploaded: 2024-03-01T12:58:25.219Z
Duration: 60 min
Description: Week 2 Day 6: Lower Body: (Glutes Focused)

Sydney

Abby Kelsch

Shelby

Sondra

Sydney levenfeld

Kayla Eddy

Is there an alternate for the ski machine and sled push?

Destiny Boring

Emma Lehnert

Macayla Redmon

This lower body workout is glute focused and will take about 60 minutes you’ll be using a few different pieces of equipment but mainly dumbbells! If you don’t have access to a slide for the last exercise you can substitute it for a five minute walk on the stairmaster!

Inclined Treadmill Walk

- Support upper back on a bench and the dumbbell or 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

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

Smith Machine / Barbell RDL

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat almost touching the dumbbell to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

- 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)

- 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

- 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 2 Day 6: Lower Body: (Glutes Focused)

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

Yana

Week 1 Day 4: Rest Day

Gisele Rigo

kara

Week 1 Day 5: Full Body Burnout!

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

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

rianne

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 2 Day 3: Upper Body Pull

Week 2 Day 4: Rest Day

loved it so much!! always feel amazing afterwards!!

I would like to know how heavy of weights you use

Megan

loved this!! Especially because it was dumbbells only :)

Week 2 Day 5: Full Body (Dumbbell)

Week 2 Day 7: Rest Day

Brynn! You’re workouts are amazing 😍

It was awesome! In previous workouts you usually clarify if it  is a certain amount of reps in total or if it is a very amount of reps per leg/side and I definitely appreciate when you do that!

Isabella

Week 3 Day 1: Full Body

Week 3 Day 2: Lower Body (Quad Focused)

Include a skier machine substitute. My gym doesn’t have a skier machine.

Lily

Week 3 Day 3: Upper Body (Pull)

Week 3 Day 4: Rest Day

Justine

Week 3 Day 5: Full Body

Week 3 Day 6: Lower Body: (Glutes, hamstrings & quads)

Week 3 Day 7: Rest Day

i feel amazing after that workout, OMGGG!!

Wonderful ! Thanks a lot for your great Job🤗

María Victoria

Lol I fell doing the renegades so I switched to dumbbells

Aysia

Week 4 Day 1: Full Body (KB & Barbell)

Omg so hard shaking but finally seeing good resultssss

Week 4 Day 2: Lower Body: (Glute focused)

Mckenzie

Week 4 Day 3: Upper Body

Week 4 Day 4: Rest Day

Week 4 Day 5 Full Body

Sarah

Week 4 Day 6: Lower Body: (Glutes Focused)

Week 4 Day 7: Rest Day

Week 5 Day 1: Full Body

Amanda

Week 5 Day 2: Lower Body: (Glutes & Hamstrings)

One of my favorite ones for upper body. I return to this one very often !!

Week 5 Day 3: Upper Body/Back

Week 5 Day 4: Rest Day

this is my favorite one, absolutely loved it!!

Week 5 Day 5: Full Body!

Week 5 Day 6: Lower Body

Week 5 Day 7: Rest Day

Great workout! Any tips to keeping grip for the knee tucks?

Brittany

so good! wish i wouldn’t have done this workout at a busy time at the gym so i could do more of it 🔥

Week 6 Day 1: Full Body

I am feeling it after that one, absolutely amazing!

Kaleigh

Week 6 Day 2: Lower Body & Abs (high intensity!)

I’m loving the burpees at the end 🔥🔥🔥

Week 6 Day 3: Upper Body

Week 6 Day 4: Rest Day

saige

Week 6 Day 5: Full Body INTENSE

this whole workout was so good! ever since i graduated from college volleyball it’s been hard to find a good workout program but i’m obsessed!

Victoria

sad this is over. need some chest / back in my life tho!

Week 2 Day 6: Lower Body: (Glutes Focused)

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