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BRYNLEY'S GYM PROGRAM

GOBLET REVERSE LUNGES (4X8)

26s
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Hold a heavy dumbbell in front of your chest, engage your core and step back into a reverse lunge, alternate side back & forth

Weight Recommendations:

Beginner: 3-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs

*Modification: drop the weight!

Up Next in WEEK 4 DAY 1 - LOWER BODY

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    SUPERSET: GLUTE BRIDGES + JUMP SQUATS

    SUPERSET: GLUTE BRIDGES + JUMP SQUATS

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 10-15lbs
    Intermediate: 20-35lbs
    Advanced: 40-70+ lbs

  • W4/D1: WARMUP
    05:34
    W4/D1: WARMUP

    W4/D1: WARMUP

  • HIP THRUSTS (4X12)
    00:26
    HIP THRUSTS (4X12)

    HIP THRUSTS (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 -10lbs plates on each side
    Intermediate: 15-45lb plates on each side of t...

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