Name: Playbook - Brynley Joyner - Week 6 day 2: Glutes & Hammies Day
Uploaded: 2024-03-01T12:58:25.807Z
Duration: 60 min
Description: Week 6 day 2: Glutes & Hammies Day

Katlin 

Sydney

skyllar

One of my favs ❤️ & moving up in weight

Ashley

Macayla Redmon

Ember

kendra

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Start with both feet on a plate and weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and pulse once
-stand back up to starting positon
- do all reps on 1 side & then Repeat on opposite side

Deficit barbell reverse lunges pulse

- go lighter weight here & focus on form & squeezing at the top!
-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

- Push your hips as you come down
- Reach parallel or slightly tap the ball with a pulse and explode up

Jump squats

Toe tap crunches

- Keeping your core tight
- Raise one knee up with a crunch, then the other!
- Avoid swinging
-10 per leg, 20 total

Hanging alternating knee ups

Week 6 day 2: Glutes & Hammies Day

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.

Week 6 day 2: Glutes & Hammies Day

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