Name: Playbook - Brynley Joyner - Week 5 day 1: full body
Uploaded: 2024-03-01T12:58:25.711Z
Duration: 60 min
Description: Week 5 day 1: full body

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

Alejandra

Kiara

Sydney

I loved this!! Took a little longer since I had to wait for machines during supersets, but still 🔥

Allie

A little hard to superset machines in a busy gym but a killer workout

Scarlet

It’s hard to do supersets on machines that are so far apart!

Lillian

Ember

Macayla Redmon

Welcome to week five day one!!

Today’s workout is in the form of supersets!! Make sure you complete all rounds of superset #1 before moving onto #2!

- Using and underhand grip pull handles towards your hips
- Pull your hands apart at full contraction focusing on your lower lats

Underhand seated row using single handles

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

Superset 1

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

machine shoulder press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Superset 2

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

12 per side!

Dumbbell bulgarian split squat

Cross body curl to bicep curl

Superset 3

Glute extension

Tricep push down

Superset 4

Weighted hanging crunches

Set the pace slightly slower than average and step up two stairs at a time

Stair Master Double Step

Week 5 day 1: full body

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

Shelby

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

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

Week 4 Day 2: Lower Body (Glutes Focused)

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

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

Week 4 day 7: Active REST DAY!

Week 5 Affirmation & Journal Prompt

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 5 day 1: full body

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