Name: Playbook - Annie Openshaw - W1/D4 - LOWER & UPPER
Uploaded: 2023-06-22T18:30:42.966Z
Duration: 45 min
Description: W1/D4 - LOWER & UPPER

Feel so amazing after completing this💖 thank you so so much Annie🥰

Niamh Boyce

I have been following Annie since 2020 and not only does she offer amazing work outs, guides, nutrition support and recipes but she also does all this with a huge focus on mental health and caring for your WHOLE self. Finishing up week one and loving it!

Julie

LOWER & UPPER:

This workout is built up of 4 supersets

For each set complete part A and then immediately complete part B 
- Rest for 30 seconds between sets

Make sure you complete ALL reps

1A. Push-ups 4 x 8
1B. Bodyweight squats 4 x 12

- Start with your hands just outside the shoulders, on your toes or knees
- Bend at the elbows, lowering your chest toward the floor
- Keep your core tight throughout the movement 
- Extend your arms, engaging your chest as you push yourself up to starting position

Push-ups (toes or knees)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

Superset 1

2A. Hammer curl to press 4 x 10 
2B. Dumbbell lateral lunge  4 x 12

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up, engaging your biceps as you curl
- Press the dumbbells overhead
- Reverse the movement all the way back down to starting position with control

Dumbbell hammer curl to press

- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg straight as you lower and rise 
- Extend your hip and knee to come back up
- Complete desired reps then repeat on the opposite side

Dumbbell lateral lunge

Superset 2

3A. Shoulder taps 4 x 16
3B. Pop squats 4 x 12

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Working back and forth for time or reps

Shoulder taps

- Start with your feet close together 
- Slightly hopping, you will drop down into a wide squat, reaching one hand for the floor
- Hop back up to starting position and repeat reaching down with the opposite hand

Pop squats

Superset 3

4A. Bent over reverse flys 4 x 12 
4B. Dumbbell sumo squat 4 x 12

- Hold a single dumbbell in front rack position
- Feet are wide and toed out
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Dumbbell sumo squat

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent-over reverse fly

Superset 4

W1/D4 - LOWER & UPPER

Sadi

Erika Lausin

I started again! From the beginning! So happy I did, nothing beats the feeling of completing a workout! Thank you so much Annie!💗

W1/D1 - FULL BODY + LISS CARDIO

my soul left my body during the bulgarians. so good 🔥 🔥 🔥 ily annie 💖

Found it challenging for sure, but so happy when finished!! Nothing beats that feeling🫶🏻✨

W1/D2 - LOWER BODY

Natalie

W1/D3 - UPPER BODY + ABS

So needed the outdoor walk, loving the different activities

W1/D5 - CARDIO

Amazing workout 🤍✨ so motivating, thank you so much Annie 💗🥰

This workout was so helpful for my mental health today. Much needed. Love the differences in exercises that are offered!

W2/D1 - FULL BODY + LISS CARDIO

Always find leg day the hardest but feel so good after completing it!!✨

W2/D2 - LOWER BODY

I just started working out and that was perfect and hard! :)

Paige

W2/D3 - UPPER BODY + ABS

loving this workouts and feeling really great! 😍

Daniela

Found this tough but feel so good now after finishing it ✨

W2/D4 - LOWER & UPPER

Continue to enjoy the option to move our bodies in ways that can serve us!

W1/D4 - LOWER & UPPER

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