Name: Playbook - Brynley Joyner - Week 4 Day 1: Lower Body
Uploaded: 2024-03-01T12:58:25.533Z
Duration: 45 min
Description: Week 4 Day 1: Lower Body

Sam VanBuren

Inclined Treadmill Jog

With a slight incline and slow pace stay in a low squat position and back walk up the treadmill

Treadmill Backwards Squat Walk

-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

-Stand with right let firm on the floor, right hand holding a dumbbell
-Tip your left food toe back behind you for balance but don't put any weight on in
-Glide the dumbbell down to your shin, hinging your hips back
-Squeeze your glutes on the way back up!

Single Leg RDLs

-Hong your hips back with a slight bend in the knees
-Thrust your hips forward squeezing your glutes and hamstrings at the top
-Let the weight swing forward to about a 90 degree level in front of you

Dumbbell Swings

-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

-Lunge with a jump
-You can bring your feet together at the top as an in between motion or go back to back lunges
-alternate feet as you go

Lunge Jumps

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

Stair Master Double Step

Set the pace slightly slower than usual step up with 1 foot and drive the opposite foot into a kickback lifting your glute! try not to arch your back and doing this.

Stair Master Kick Backs

-hold one heavy dumbbell in front of your chest
-step back into a reverse lunge but step diagonally
-alternate your legs

Goblet Curtsey Lunge

Hold one heavy dumbbell in front of you at your chest

Squat down and pulse at the bottom

Goblet Pulse Squat

-Use the leg press machine & find a way that challenges you but you can do with correct form
-moving to squat making sure that your knees don’t go completely over your toes and then press back to starting position driving the weight through  your heels
-make sure you don’t lock out at the top

Leg 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

On the leg extension machine hold at the top

Leg Extension Hold

Week 4 Day 1: Lower Body

Karla

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

Clara

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

Taylor

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!❤️‍🔥

Alex

Week 2 Day 5: Lower Body

Emi 

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

Kennedy

Week 2 Day 6: Upper Body

Week 2 Day 7: REST

Kerwin

Bulgarian split squats and hip thrust pulses😓😍

Week 3 Day 1: Lower Body

Week 3 Day 2: Upper Body

Allie

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 4 Day 1: Lower Body

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