Name: Playbook - Brynley Joyner - Week 3 Day 1: Lower Body
Uploaded: 2024-03-01T12:58:25.387Z
Duration: 45 min
Description: Week 3 Day 1: Lower Body

Clara

Kerwin

Bulgarian split squats and hip thrust pulses😓😍

Taylor

Sondra

Hey! I think it’ll be a good idea to say which exercises are targeting which muscles so that people get a good idea of what they should improve on and generally just to be more informed about their workouts!

Emma

Kennedy

Allie

Alex

Inclined Treadmill Jog

Set the pace slightly slower than average and step up two stairs at a time

Stair Master Double Step

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

-Stand with your feet shoulder-width apart and a slight bend in the knees
-Hinge your hips back as you let the dumbbells glide down your legs to your shins
-Squeeze your glutes on the way back up to the top

Romanian Deadlift (RDLs)

-Set your shoulder blades on the bend behind you, prepare your legs in a 90 degree bend when extended to table top.
-Place a dumbbell (or two) on your hips
-Tuck your glutes in, no arch in back and thrust your hips to the top, tight squeeze, then release back down.

Dumbbell Hip Thrust

-Extend to the full position of a Hip Thrust
-Hit mini pulses
-Focus on tucking your glutes and driving from your heels into the floor!

Hip Thrust Pulse

-Feet spread slightly wider than shoulder width

Sumo Stance Leg Press

-shoulder width stance
-drive through the balls of your feet, elevating slowly

Calf Press

Use the leg extension machine,
Find a weight that works for you and lift the weight up to an almost-straight leg before you come back down

Leg Extensions

Week 3 Day 1: Lower Body

Karla

Really felt the burn on this one! The videos helped me a lot too!

Destini

Week 1 Day 1: LOWER BODY

It was great,I didn't feel exhausted. Feel just great

Alexis

Morgan

Week 1 Day 2: Upper Body

So good!💓What a killer!😅😮‍💨

Abby Straw

Week 1 Day 3: Total Body

Great rest day but still getting some steps and sweat in!

Kaylee

Piper

It’s nice to have a rest day but also get a little cardio in :)

Shalena

Week 1 Day 4: REST

i love this one! personally not a huge fan of the squat pulses - do you have an alternative?

Chloé

Grace Frye

Week 1 Day 5: Lower Body

Kate Seeley

Cassie Speight

Grace

Week 1 Day 6: Upper Body

Week 1 Day 7: REST!

Gisele Rigo

Would love a couple more warm up exercises and cool down ones too

Isabelle

Week 2 Day 1: Lower Body

Week 2 Day 2: Upper Body

I love all of the dynamic exercises. I definitely feel my body being worked more!

Week 2 Day 3: Total Body

Week 2 Day 4: REST!

Loved this one! It burned but felt so good!❤️‍🔥

Week 2 Day 5: Lower Body

Emi 

Not as intense as I would like, but still very good!!

Week 2 Day 6: Upper Body

Week 2 Day 7: REST

Week 3 Day 2: Upper Body

Week 3 Day 3: Total Body

Week 3 Day 4: REST!

I had a personal trainer two years ago that had a similar training style to this program, and I loved it. I tried swapping to a slower pace and heavier weight strength training program, and I started to loose results because I was not happy with that style. I am a graduate student in PCB, and it was not easy to pay for this program on my budget. It was well worth it! Thank you.

Hannah

Meant to put 5 starssss, but loved this one. Didn’t have a leg press but I made it work!!

Week 3 Day 1: Lower Body

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