Name: Playbook - Annie Openshaw - W2/D4 - LOWER & UPPER
Uploaded: 2023-06-22T18:30:42.991Z
Duration: 45 min
Description: W2/D4 - LOWER & UPPER

loving this workouts and feeling really great! 😍

Daniela

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

Niamh Boyce

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. Bodyweight squats 4 x 15
1B. Bench dips 4 x 10

- 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

- Place your hands on the front edge of the bench just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms, engaging your triceps as you press back up to starting position

Bench dips

Superset 1

2A. Reverse lunge + knee lift 4 x 10 (each leg)
2B. Dumbbell upright row to press 4 x 12

- Keep your chest up and hands at your hips
- Step back and bring your back knee down until both legs are at 90 degrees
- Drive through your front foot, bringing your back leg up and driving this knee forward and up
- Complete desired reps then repeat on the opposite side

10 reps each leg

Reverse lunge + knee lift

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders 
- Bring your elbows under the dumbbells and press the dumbbells overhead
- Reverse the movement back down to starting position with control

Dumbbell upright row to press

Superset 2

3A. Banded side steps 4 x 20
3B. Dumbbell bicep curls 4 x 15

- Place a band just above the knees
- Take lateral steps back and forth for time or reps

Banded side steps

- Hold a dumbbell in each hand, palms facing away from your body
- Curl the dumbbells up toward your shoulders, engaging your biceps
- Lower the dumbbells with control

Dumbbell bicep curls

Superset 3

4A. Banded kickbacks 4 x 12 (each leg)
4B. Walkouts 4 x 10

- Place a band just above the ankles 
- Kick one leg back, engaging your glutes
- Complete desired reps then repeat on the opposite side

12 reps each leg

Banded kickbacks

- Start standing with your feet about hip width apart
- Squat down so that you can place your hands on the ground
- Walk your hands forward until your body is in a high plank
- Walk your hands back in toward your feet and return to standing

Walkouts

Superset 4

W2/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

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

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!

W1/D4 - LOWER & UPPER

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/D4 - LOWER & UPPER

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