Name: Playbook - Brynley Joyner - Week 4 Day 5 Full Body
Uploaded: 2024-03-01T12:58:25.360Z
Duration: 50 min
Description: Week 4 Day 5 Full Body

Sydney

Sondra

Maria

sweating! not sure what is different about stiff legged deadlifts tho haha

Macayla Redmon

Inclined Treadmill Walk

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

-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

-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

Point your toes outward diagonally in a wider stand and hit a sumo pulse squat directly into an upright row, pulling the dumbbells slightly below your chin.

Sumo Pulse Squat to Upright Row

-Keep one arm up the whole time
-Alternate arms as you come down to a 90 degree bend and then back up!

Alternating Overhead Shoulder Press

-Hold a Dumbbell in each hand hanging down
-Bring one arm diagonally across the chest touching your shoulder with a dumbbell don’t twist your arm in the process
-Bring it back down in alternate to the opposite arm

Cross Body Curl

On a bench, start tabletop, lift your left leg behind you, raising your glute on that side while leaving your right leg as a stabilizer. Your left arm will also stabilize while your right arm preforms rows with the dumbbell. After your reps, switch to the opposite leg and arm.

Bird Dog

Week 4 Day 5 Full Body

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

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)

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

Ava Gallagher

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)

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

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 5 Full Body

Community

More workouts from Brynley Joyner