Name: Playbook - Brynley Joyner - Week 4 Day 2: Lower Body (Glutes Focused)
Uploaded: 2024-03-01T12:58:25.632Z
Duration: 60 min
Description: Week 4 Day 2: Lower Body (Glutes Focused)

Kelly

This was a very good burn! You should make a plan that has reps/weight for gaining muscle. Sometimes it’s hard for me to know how many reps to do and stuff for gaining muscle

sady

Casey

Sydney

Ashley

Sierra

Jansyn

Abby Kelsch

Alexandra Romanello

Shelby

Ashton

Kayla

Daniela

Sydney levenfeld

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 (Glutes Focused)

New to the whole journaling and affirmation thing but it’s day 3 of it and I️ gotta say I’m not as bleh to start my day!

MEAGAN

Even though this was only the first step, this beginning approach is way different and more motivating to follow through with than other programs I’ve tried in the past!

veronica

Week 1 Affirmation & Journal Prompt

Adison

Best full body complete workout to do to get back in the game 💅🏾💪🏾

Lisa

Elaine

Week 1 day 1: Total Body

Gisele Rigo

Ingrid

Kicked my butt, but felt good after eating all the Christmas food yesterday.

Nikki Cook

Week 1 day 2: Glutes & Hammies Day

Abigail

Week 1 day 3: Shoulders, chest & tri’s (push day)

Hiii I’m so stoked to start the gym program finally!!! I live in Canada and they just re opened the gyms🥳🥳🥳🥳🥳

Taya

Piper

Week 1 Day 4: REST

Clara

I absolutely loved my first workout. Perfectly balanced. I love that I can track. I love how little thinking I have to do because the app does it for me…leaves me more mental space for the workout.

Gabriella

I’m DYING that workout was incredible!!

Olivia

Week 1 Day 5: Lower Body (Quad Focused)

presley

Week 1 day 6: Back & Bi’s (pull day)

Week 1 Day 7: REST

Phoebe

Week 2 Affirmation & Journal Prompt

Week 2 day 1: Full Body

Jess

Gaby

Week 2 day 2: Glutes & legs

Kalinka

Week 2 day 3: Upper Body

Week 2 day 4: Active REST DAY!

Chereline

Going to probably not be able to walk tomorrow 😅

Melissa

Week 2 day 5: lower body (emphasis on quads)

Maya

Week 2 day 6: Back, Bi’s & Abs

Week 2 day 7: Active REST DAY!

Week 3 Affirmation & Journal Prompt

Week 3 day 1: Full body: lower focus!

Brooke

Week 3 day 2: Glutes & Hammies

Great workout! 
Can barely feel my arms now

Molly

Week 3 day 3: PUSH DAY + abs

Week 3 Day 4: REST

Gabrielle

Week 3 day 5: Quads Focused Leg day!

add in some pull up or pull up progressions

Miya Carson

Erika

Week 3 day 6: Back & Bi’s!

Week 3 Day 7: REST

I’m new to this… but I need this. I’ve been telling myself I need to become more aware of myself and my well-being. Thank you

Bristol

Week 4 Affirmation & Journal Prompt

Week 4 day 1: Full body

Bianca

This was so good. I’m getting back into the gym and I am dying at how good this is

Week 4 day 3: Upper Body (PUSH day) + abs!

Marie

Week 4 day 4: Active REST DAY!

Chandi

Marion

Week 4 Day 5: Upper Body (Pull day!)

Not really a 50 min workout and didn’t like the jumps

Alejandra

Week 4 Day 6: Lower Body (Quad Focused!!)

Week 4 day 7: Active REST DAY!

Week 5 Affirmation & Journal Prompt

Dont like that the sets make you change machine completely. Maybe put a dumbbell with a machine exercise together so that you can take the dumbells and do the exercise right next to it

Kiara

Week 5 day 1: full body

Felt sooo good to be back at the gym this Monday, my booty liked ittt

Week 5 Day 2: Glutes & hammies

I liked it but it would be nice to have some upper body stretches before the workout

Katlin 

Destiny Boring

Week 5 Day 3: Push: shoulders, chest, tris

Week 5 day 4: Active REST DAY!

Maddie

Week 5 Day 5: Lower body: Quad focused

Loren

Week 5 Day 6: Pull: back & Bi’s

Week 5 day 7: Active REST DAY!

Week 6 Affirmation & Journal Prompt

definitely feel the burn after this one!! I loved it so so much!!

one of my fav workouts! loved the mix of weights and body weight and cardio!! great start to the day🌞😍🔆

Week 4 Day 2: Lower Body (Glutes Focused)

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