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BRYNLEY'S BOOTY PROGRAM

KB SUMO RDL TO SUMO SQUAT 4X8

46s

Up Next in W1/ DAY 6: LEGS + GLUTES

  • SUPERSET 4X (10 RIGHT + LEFT SIDE BUL...

    Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!

    Beginner: bodyweight -7lb dumbbells
    
Intermediat...

  • BARBELL HIP THRUSTS 4X10

    Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    
Intermediate: 15-35lb plates on each side of the barbell
    ...

  • DEFICIT REVERSE LUNGES 4X10 (EACH)

    Start standing up with dumbbells in hand and on a slightly elevated surface (1-2" max, I am using a plate!) Engage your core for balance as you slowly step back into a reverse lunge, and press through the heel of your front foot as you stand back up. Do all on one side or alternating.

    *Modificat...

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