Name: Playbook - Brynley Joyner - Week 4 Day 2: Lower Body: (Glute focused)
Uploaded: 2024-03-01T12:58:25.327Z
Duration: 60 min
Description: Week 4 Day 2: Lower Body: (Glute focused)

Coral

Omg so hard shaking but finally seeing good resultssss

Ava Gallagher

Marion

Sydney

Yasemin

Aubrey

kasey

Sondra

Blake

Macayla Redmon

This one is killler!!🔥 you’ll be using a barbell, and either dumbbells or kettlebells!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor or leave your back foot toe on the floor for balance
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

(12 reps per side)

DB Single leg RDL

- Holding a single dumbbell either in front of your Chest or resting on your shoulders  
- Step back and across in to a curtsy lunge
- Step back to the starting position

(10 reps per leg alternating)

DB goblet curtsy lunge

- Start with your back foot on top of an elevated surface & hold a dumbbell or kettlebell in the hand of your supporting leg!
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides (12 reps per side)

Bulgarian split squat

Stair Master Walk

Stair Master Side Steps

Week 4 Day 2: Lower Body: (Glute 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)

Week 1 Day 3: Upper Body

Yana

Week 1 Day 4: Rest Day

Gisele Rigo

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

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

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)

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 4 Day 2: Lower Body: (Glute focused)

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