Name: Playbook - Brynley Joyner - Week 2 day 1: Full Body
Uploaded: 2024-03-01T12:58:25.288Z
Duration: 55 min
Description: Week 2 day 1: Full Body

Abigail

Shelby

Sydney

prisca

Giselle

Marie

Dynalee

Ella

BRYN. I absolutely love this program 😍 it is perfect. I feel like we are doing these workouts together—which is SO fun 🤩 !! I do have a question. I’m working on growing my glutes primarily right now. Should I do 3 lower body days, one upper, and one full body? Just curious if that is too much lower body. I love your content—and ZIGGY J 💕🤍

Emma

Katherine

Allie

Sophia Giancola

Paulina

Caity

Olivia

Abby Kelsch

Ember

This is a full body workout using a barbell and a slam ball! You’ll finish with stairmaster at the end for some cardio but if you don’t have a stairmaster you can incline walk on a treadmill or go for a jog outside instead!

- 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

-use a weight that is challenging but allows you to keep correct form. your last three reps should be very hard

Sumo deadlift

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
-hold for 3 seconds at the top

Bent over row 3 second hold

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

***modification: use dumbbells!

Barbell bicep curls

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

***modification: go on your knees

Tricep push up

This will be your finisher! If you don’t have access to a ball you can modify by doing exercises with a Dumbbell or bodyweight!

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slams

-start in a plank position and roll the ball from one side to the other!

-10 per side

***modification: use a dumbbell

Plank Ball Roll Unders

-start on your knees with the ball out in front of you bending your elbows at a 90° angle

-lean back slightly to engage your core and keep your glutes tucked

-twist from side to side using your abs to control the movement

-10 per side

***modification: use a dumbbell

Oblique twists

Ball Finisher

Stair Master Walk

Week 2 day 1: Full Body

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

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

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 2 day 1: Full Body

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