Name: Playbook - Brynley Joyner - Week 4 Day 5: Lower Body
Uploaded: 2024-03-01T12:58:25.584Z
Duration: 60 min
Description: Week 4 Day 5: Lower Body

Clara

Cassie Speight

Isabelle

One more day!! Also, just curious.. is it basically the 5 week challenge since it’s 4 weeks and 7 days?

Kennedy

I’m sad I’m almost done with the 4 week apartment workouts :(

Madi

Stair Master Double Step

Go at a low speed with a slight incline

get into a squat and step one foot at a time forward

Treadmill Squat Walk

-position yourself table top with no arching your back
-with a bent leg lift to the side think about lifting your glute up!
-hit a pulse at the top before you bring it back down

Fire Hydrant Pulse

Lay flat on the floor with your knees pointed up grab a heavy weight and place it on your hips squeeze your glutes and lift your hips to the top in a bridge!

Glute Bridges

Glute Bridge Pulses

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 wide stance, toes pointed outward
-Set a a heavy dumbbell on the floor
-Drop your chest while keeping your core engaged and back flat, bend your knees through a squat to grip it
-In one motion, push through your heels, straightening your legs and lifting your chest up to standing position with the weight

Dumbbell Sumo Deadlift

Hold one heavy dumbbell in front of your chest and sit back into a squat with a pulse at the bottom

Goblet Pulse Squat

On the leg press machine get in a slightly wider than shoulder with stance with your toes pointed outward

Lower into a squat making sure your knees don’t go too far over your toes and then press back up to the top making sure you don’t lock out your knees at the top

Sumo Stance Leg Press

Calf Press

Perform a fire hydrant with the dumbbell tucked behind your knee

Weighted Fire Hydrants

Get into a plank position on the bench, with your core engaged and butt down, alternate your knees in to do mountain climbers, go fast!

Bench Mountain Climbers

Week 4 Day 5: 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

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

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

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!!

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 5: Lower Body

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