Name: Playbook - Brynley Joyner - Week 8 day 1: Full Body🔥
Uploaded: 2024-03-01T12:58:26.059Z
Duration: 70 min
Description: Week 8 day 1: Full Body🔥

i feel amazing, loved the full body workout!

Sydney

Brooke

My BEST workout in a while! Feel so great! 👏🏻👍🏻💪🏻

Alexis

Erika

Ember

Gabrielle

Lilian

I loved it! Hit total body no doubt and loved the burn during! You’re killing it sis and helping me feel stronger everyday! 💪

Rachelle Givens

Welcome to your full body workout at the gym, this was such a good one!!

The first half of the workout will be focus on lower body; the second half will be focus on upper body and you’ll finish with hanging abs!

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

***these are high rep, lower weight! So I’m using 35lb plates!

Sumo squats

- 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

***high weight lower reps! I’m using 35lb plates

Barbell hip thrusts

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the bench or box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides (10 per side)

Dumbbell step ups

- With your arms extended laying on the floor face down , grave a weight
- Raise your upper body (you want to slightly hunch your upper back to put the weight emphasis on your Glutes!)

Floor overhead back extensions

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

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

Underhand seated row (single handles)

'- Keep your core tight and avoid swinging
- Supinate (twist your wrist inward) at the top of the movement

**10 per side!

Alternating dumbbell curls 2

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

You’ll do 5 per side 10 total of the single leg crunches! Then right after do 10 of the double leg crunches!

Repeat this 2 more times to make 3 rounds total!

Hanging abs

Week 8 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.

Week 8 day 1: Full Body🔥

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