Name: Playbook - Brynley Joyner - Week 3 Day 2: Lower Body (Quad Focused)
Uploaded: 2024-03-01T12:58:25.257Z
Duration: 60 min
Description: Week 3 Day 2: Lower Body (Quad Focused)

Gisele Rigo

Ava Gallagher

Sydney

Allie

Sondra

Karlie

Macayla Redmon

This lower body workout is focused on quads! You’ll be using a few different pieces of equipment but mainly dumbbells! it will take about 50 minutes!

Inclined Treadmill Walk

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Narrow Leg press (quad focused)

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides (10 per leg! Heavy weights!)

Dumbbell forward lunges

- 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)

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the bench or box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides (10 per side)

DB step ups

-sit back into a sumo squat, slightly tapping your butt on the bench, then explode up as tall as you can in a power jump!

Explosive Squat Jumps

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

-start in a plank position
-bring your opposite hand to your knee for a quick tap then alternate
-20 per side

Plank knee taps

-start in an elbow plank
-engage your core & twist side to side, almost touching your hip to the floor!
-20 per side

Plank Twists

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
***20 per leg

Bicycle crunches

Week 3 Day 2: Lower Body (Quad 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

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

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)

Shelby

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

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

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 3 Day 2: Lower Body (Quad Focused)

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