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BRYNLEY'S GYM PROGRAM

WEIGHTED FIRE HYDRANTS (4x10)

20s

Up Next in WEEK 3 DAY 1 - LOWER BODY

  • FINISHER CIRCUIT

    Circuit:(50 seconds work / 20 second rest) 2x
    -Lateral to curtsy lunge
    -“
    -OH situps
    - Bird dogs
    -“
    - Burpee squat jumps

  • HIP THRUST (4X12)

    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 -10lbs plates on each side
    Intermediate: 15-35lb plates on e...

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