Name: Playbook - Amy Jo - W1 / D5 Full Body + Core
Uploaded: 2024-05-01T17:29:01.916Z
Duration: 45 min
Description: W1 / D5 Full Body + Core

Brittany Mills

Ceilidh Leyan Miller

WORKOUT TIPS:👇🏼
-make sure that you are warming up before you are beginning your workouts. a 5-10 minute walk + dynamic stretching to get blood flowing / your body ready to move. 
-pick a weight that is challenging for you, if the last 2-3 reps are super easy, you should be grabbing a heavier weight. 💪🏼

all the links + codes ↴

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⚡️BOWMAR NUTRITION: https://bowmarnutrition.com/?rfsn=4415877.c23eccd code: AMY

🌸VOORAY: https://glnk.io/8769/amyjofit code: AMY

TARGETS: Shoulders/Deltoids (front, middle, and rear heads), triceps, and upper chest 

-Start by setting up the Smith machine to a suitable height, ensuring the bar is at shoulder level while seated.
-Sit on a bench and position yourself under the bar.
-Grasp the bar with a slightly wider than shoulder-width grip, palms facing forward.
-Lift the bar off the rack and hold it at shoulder level, keeping your elbows slightly bent.
-Brace your core and maintain a neutral spine throughout the exercise.
-Press the bar upward, extending your arms fully while keeping control of the weight.
-Keep your shoulders down and avoid shrugging or excessive forward or backward leaning.
-Lower the bar back down to shoulder level in a controlled manner, maintaining tension in the shoulder muscles.
-Breathe naturally, exhaling as you press the bar up and inhaling as you lower it down.
-Start with lighter weights and gradually increase the load as you gain strength and confidence.

Smith Machine Shoulder Press

TARGETS: quads, glutes, shoulders, triceps 

-Start by holding a pair of dumbbells at shoulder height with a neutral grip. 
-Stand with your feet shoulder-width apart or slightly wider, maintaining a straight posture and engaging your core.
-Lower your body into a squat by bending at the knees and hips, pushing your glutes back and keeping your weight on your heels.
-Keep your chest lifted and your knees in line with your toes throughout the squat.
-Once you reach the bottom of the squat, press through your heels and extend your legs, returning to a standing position.
-As you stand up, simultaneously press the dumbbells overhead, fully extending your arms.
-Maintain control of the dumbbells and engage your shoulder and tricep muscles throughout the shoulder press.
-Lower the dumbbells back to shoulder height while simultaneously descending into the next squat repetition.
-Breathe naturally throughout the exercise, exhaling as you press the dumbbells overhead and inhaling as you lower them back to shoulder height.
-Start with lighter weights and gradually increase the load as you become more comfortable and confident with the movement.

DB Squat into Press

TARGETS: hamstrings, glutes, lower back, upper back 

-Begin by holding a pair of dumbbells in front of your thighs with a neutral grip (palms facing your body).
-Stand with your feet hip-width apart, knees slightly bent, and maintain a neutral spline.
-Hinge at your hips, pushing your glutes back while maintaining a slight bend in your knees.
-Lower the dumbbells along the front of your legs, feeling a stretch in your hamstrings.
-Maintain the hinge at your hips, keeping your back straight and core engaged.
-Pull the dumbbells up toward your belly button by bending your elbows and retracting your shoulder blades.
-Focus on squeezing your back muscles as you perform the row.
-Breathe naturally throughout the exercise, exhaling as you pull the dumbbells up and inhaling as you lower them down.
-Start with lighter weights and gradually increase the load as your strength and technique improve.

DB RDL into Bent Over Row

TARGETS: chest, shoulders, triceps 

-Adjust the Smith machine bar to an appropriate height, typically at a slightly inclined angle. Note: the lower the bar, the harder the movement will be. 
-Stand facing the bar and place your hands slightly wider than shoulder-width apart on the bar.
-Step back and position yourself into a plank position with your body in a straight line from head to heels.
-Engage your core and glutes to maintain proper alignment throughout the exercise.
-Lower your chest towards the bar by bending your elbows, keeping them close to your body.
-Aim to bring your chest as close to the bar as possible without touching it.
-Push through your palms and extend your arms to return to the starting position.
-Keep your body in a straight line throughout the movement, avoiding any sagging or excessive arching of the back.
-Breathe naturally throughout the exercise, exhaling as you push up and inhaling as you lower down.
-Start with an appropriate bar height and difficulty level, adjusting as needed to challenge yourself while maintaining proper form.

Incline Push up (Smith Machine/Barbell)

TARGETS: core, lower back, glutes, shoulders 

-Start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips.
-Engage your core muscles and keep your spine in a neutral position throughout the exercise.
-Extend your right arm straight forward, reaching it out in front of you, while simultaneously extending your left leg straight back.
-Keep your arm and leg parallel to the floor, maintaining a straight line from your fingertips to your toes.
-Focus on stability and balance, avoiding any rotation or excessive movement in your torso.
-Hold the position briefly, squeezing your glutes and engaging your core.
-Return your arm and leg back to the starting position, maintaining control and stability.
-Repeat the movement on the opposite side, extending your left arm and right leg.
-Breathe naturally throughout the exercise, inhaling as you extend and exhaling as you return to the starting position.

Bird Dog

TARGETS: abs

-Place your forearms on the ground, elbows directly below your shoulders, and align your wrists with your elbows.
-Extend your legs straight back, with your toes on the ground and feet hip-width apart.
-Engage your core muscles by drawing your belly button in toward your spine.
-Lift your body off the ground, supporting your weight on your forearms and toes.
-Maintain a straight line from your head to your heels, avoiding any sagging or arching of your back.
-Keep your neck relaxed and gaze downward to maintain proper alignment.
-Focus on maintaining proper form and breathing throughout the exercise.
-Exhale and inhale naturally, avoiding holding your breath.
-Modify the exercise by dropping to your knees if needed, maintaining proper alignment and engaging your core.

Bodyweight Plank

W1 / D5 Full Body + Core

Carley

W1 / D1 Glutes + Hamstrings

Veronica

Enjoyed this workout so much! My arms and shoulders are burning up! Always good to leave the gym feeling like that! 🔥

Kirsten

W1 / D2 Shoulders + Triceps

Nikki

Okay, the stability ball was FUN! What a burn!

W1 / D3 Full Lower Body

Great workout!! Good start to my Saturday morning!

W1 / D4 Back + Biceps

W2 / D1 Glutes + Hamstrings

Oooo shoulders on fire in a good way!! 🔥😍

W2 / D2 Shoulders + Triceps

First workout at the “new gym” for the summer. Limited equipment but I made it work!! Great workout! Thank you Amy!! 🔥🔥🔥

W2 / D3 Full Lower Body

W2 / D4 Back + Biceps

W2 / D5 Full Body + Core

Amy is gonna kill me!! That was a fantastic and very sweaty workout session this morning!! Feeling great and was also able to increase of weights!

W3 / D1 Glutes + Hamstrings

Amazing left this morning. I did not want to do this lift but I’m so glad I did!!

W3 / D2 Shoulders + Triceps

W3 / D3 Full Lower Body

Amy is gonna KILL US with these workouts!! Fantastic back & biceps workout this morning.

W3 / D4 Back + Biceps

W3 / D5 Full Body + Core

This one kicked my rear, like legs shaking walking out the gym! Goodness! 🥵

W4 / D1 Glutes + Hamstrings

W4 / D2 Shoulders + Triceps

Them hamstring curls get me every time🥵

Full lower body fire 🔥 Had me walking out on jello legs. Great way to start the day!

Courtney Dawson

W4 / D3 Full Lower Body

I really needed this workout this morning!! Felt great to get in a KILLER workout!

W1 / D5 Full Body + Core

Community

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