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BRYNLEY'S GYM PROGRAM

GLUTE FOCUSED HYPER EXTENSIONS (4x12)

26s

Up Next in WEEK 4 DAY 6 - FULL BODY

  • FINISHER CIRCUIT

    Circuit: (50 second work / 25 second rest) 2x
    - Squat steps
    - Leg lifts
    - Plank to lunge twists
    - Weighted calf raises
    - Around the world raises

  • BALL SLAM MOUNTAIN CLIMBERS (3x10)

    *use caution, that you don't pick a ball that bounces back up, because it can hit your face easily! if you don't have a good ball to use, modify!
    Slam the ball down, controlling the stop with you hands, jump out into a plank on the ball, perform a mountain climber, lift the ball back up and repea...

  • BICEP CURL: FULL TO HALF (4X8)

    Curl the dumbbells all the way up to your shoulders. squeezing your bicep at the top, then release to a 90 degree angle, pause, and curl them back up to the top, then release fully to by your legs. That is one rep!

    Weight Recommendations:

    Beginner: 3-7lbs
    Intermediate: 10-25lbs
    Advanced: 30-65+...

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