Name: Playbook - Brynley Joyner - Week 3 Day 1: Full Body
Uploaded: 2024-03-01T12:58:25.243Z
Duration: 70 min
Description: Week 3 Day 1: Full Body

Brynn! You’re workouts are amazing 😍

Gisele Rigo

Sydney

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

Mckenzie

Shelby

Sondra

Macayla Redmon

Inclined Treadmill Walk

-can use machine or regular bar & bench 
-place shoulder blades on bench
-keep core engaged and neutral spine
-drive weight through your heels into the floor
-thrust hips up and squeeze your glutes at the top!

Hip Thrust (machine)

Using a bench and dumbbells, step one foot out, and put your back foot on the bench, with the dumbbells at your side, lower down pushing the weight into your glutes and then push down through your heel on the way up to the top!

Bulgarian Split Squat

-Hold the dumbbells at 90 degrees in front of you (half curl position)
-alternating arms, curl it up fully then back down to the 90 degree angle 
-do 8 per arm

Bicep Curl with static hold

Keeping your core engaged, step back into a reverse lunge while at the same time, bring your dumbbells up into a Hammer curl then to a Press. Reset and alternate the leg for the lunge!

Reverse Lunge to Hammer Curl Press

With a barbell on your back, step up onto a small box driving from your heels as you step up!

Barbell Box Step Ups

-Start with one kettlebell in a sumo squat
-As you come up drive the kettlebell up into an upright row
-reset back down & repeat!

KB Sumo squat to Upright Row

Assisted Chin Ups

Week 3 Day 1: Full Body

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

kara

Week 1 Day 5: Full Body Burnout!

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!!!

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 6: Lower Body: (Glutes Focused)

Week 2 Day 7: Rest Day

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)

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 3 Day 1: Full Body

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