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BRYNLEY'S GYM PROGRAM

THRUSTERS (4X10)

21s

Up Next in WEEK 4 DAY 3 - FULL BODY

  • BARBELL RDLS (4X10)

    Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells -10lb plates on each side
    Intermediate: 15-35lb p...

  • GOBLET REVERSE LUNGE (4X8)

    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: 5-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: drop the weight!

  • KB SUMO SQUAT TO UPRIGHT ROW (4X10)

    Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards your chin, let your elbow open up wide by your ears.

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: use dumbbells