Name: Playbook - Brynley Joyner - Week 5 Day 3: Lower Body
Uploaded: 2024-03-01T12:58:25.884Z
Duration: 55 min
Description: Week 5 Day 3: Lower Body

Louise

Had to do some modifications due to my sprained ankle healing but the workout was 🔥🔥🔥🤌🏼

Jordan

Rowan

Tatum

Abby

Got heavier dumbbells yesterday and phew this was tough but loved it!

Kali

Katherine

Kelcee

Didn’t feel like working out today, but got it done and feel better!!! 

V SWEATY WORKOUT 🎉🤠🔥🔥🔥

Claire Rose Vendemia

Lydia

Welcome to your lower body workout! 

Today you have three super sets followed by two ab exercises at the end!! Go get it🔥🔥

RDL half to full

Each rep= pulse in middle, pulse on right side, pulse on left side !

Squat step outs

Superset 1

Alternating forward lunges

Jumping jacks to squat pulse jump

Superset 2

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete alternating OR do desired reps then repeat on the opposite side

10 per leg, 20 total

Curtsy lunge

-thrust the dumbbell up & pulse 3 times at the top before you come back down to the starting position! That is 1 rep

Glute bridge w/ 3 second pulse

Superset 3

Dumbbell Swing to Squat

- Position yourself on your hands and knees
- Keeping your knee in a bent position, place a weight in the back of your knee
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
-15 per leg

Weighted Fire hydrants

Superset 4

-start In a Plank position
-engage your core and reach back to touch your hand to the opposite toe then return to plank and do the same thing with the opposite hand! That is one rep!

Plank reach backs

-start in a hollow body position with your heels a few inches above the floor
-crunch your knees into your chest

In out crunches

Week 5 Day 3: Lower Body

It really motivates me to start your plan! It’s like starting a new chapter in my live and I feel like I could really achieve my goals with your help

Marie-Lune

It was ok. It really had me thinking and I realized there are not a lot of things in my life that makes me happy at the moment (i could only list one). How can I change this? I’ve been feeling down and “uhg” for the longest time and I do not know how to get out of this mindset and slump.

Cece

Love the affirmation, wrote it out on a bright pink sticky note and I'm putting it on my mirror in my bathroom! Finished my week one journal prompts and as I assumed, inspired me even more to get started on goal attainment for 2022! Let's GoGo!!! 🙌💕🙏🏻

Debi

Week 1 Affirmation & Journal Prompt

Nicole

That was a killer workout! Feeling stronger already

Ashley

SO SO GOOD!! 🔥 feels so amazing when you’re done!!

Week 1 day 1: Total Body

Daniel

Alejandra Dominguez

Week 1 day 3: Cardio HIIT

Hit a long beach walk & stairs at the rocks 😻☀️🌊

Week 1 day 4: Active REST DAY!

Amazing ! Such a good burn all around 🙌🏼

Holly

Nadine

Week 1 day 5: Total Body

Leslie

Week 1 day 6: Arms & Abs

I went to Orange Theory for my active rest day hahaha don’t know how much of a rest that is 😅😅😅😅😅

MEAGAN

Week 1 day 7: Active REST DAY!

I really appreciate the affirmations because mental health is just as important as physical health! Speaking truths like these help my mind and my spirit! 💖

Kayli Graham

Looooved this! Totally sparked connections between insights that brought clarity. Stoked!

discovering that reflecting is a great way to start my week!! :)

Celeste

Week 2 Affirmation & Journal Prompt

Week 2 day 1: Full Body

Emily

Bronwyn

Liani

Week 2 day 2: Booty & Abs

Angela

Danielle

Week 2 day 3: Cardio HIIT

Week 2 day 4: Active REST DAY!

I would like the programs to have more abs in it!!

Grace

Week 2 day 5: Total Body

Daniela

Breanna Borowicz

Week 2 day 6: Arms & Abs

Week 2 day 7: Active REST DAY!

I really like the positive affirmation and the journal entry…it really helps to appreciate life!!

Week 3 Affirmation & Journal Prompt

Rayka

Hannah

emma

Week 3 day 1: total body

Steph

Laurine

Week 3 day 2: Glutes & hammies

AMAZING!!! This workout was tough but so good. I feel great!

Brianna

Week 3 Day 3: Cardio HIIT

Week 3 Day 4: REST

Amazing! Also added weights to the squat to good mornings and wore a hand for the squat walks 🥵

Week 3 day 5: total body

Gisele Rigo

Week 3 day 6: PUSH DAY + abs

Week 3 Day 7: REST

Week 4 Affirmation & Journal Prompt

Shelby

Got my heart rate up real high for this one 🥵

Week 4 day 1: full body

Chandi

Alexis Jean

Week 4 day 2: Booty & abs

Brooke

Week 4 day 3: Cardio HIIT

Week 4 day 4: Active REST DAY!

Week 4 day 5: full body!!

modified this at a hotel but it was perfect

camryn

Sierra Caporale

Week 4 day 6: Upper body & abs👏🏽

Week 4 day 7: Active REST DAY!

Week 5 Affirmation & Journal Prompt

Anastasiia

Week 5 day 1: Full Body

Talia

Mallery

Week 5 Day 2: Booty & abs

Week 5 day 4: Active REST DAY!

Week 5 Day 5: Total Body

Week 5 Day 6: Upper body & abs

Week 5 day 7: Active REST DAY!

Week 6 Affirmation & Journal Prompt

Week 6 day 1: Full Body

This workout HOLY FREAKING CRAP. Glutes have never been so sore immediately after . That was straight 🔥🔥🔥

Erika

Week 6 day 2: Glutes & hammies

Week 6 day 3: Cardio HIIT

Week 6 Day 4: REST

Week 6 day 5: Full Body

Week 6 day 6: Arms & Abs

Week 6 Day 7: REST

Really loved the positive affirmation!! It’s my current struggle, seeking everyone’s approval, specially with my physique, and it has led to eating disorders which I’m currently fighting against and trying to live/eat like you do, intuitively!

Thanks for all the help!!

Week 5 Day 3: Lower Body

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