Name: Playbook - Annie Openshaw - W3/D4 - LOWER & UPPER
Uploaded: 2023-06-22T18:30:43.011Z
Duration: 45 min
Description: W3/D4 - LOWER & UPPER

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. Dumbbell curtsy lunges 4 x 10 (each leg)
1B. Dumbbell arnold press 4 x 12

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Repeat on the opposite side

10 reps each leg

Dumbbell alternating curtsy lunges

- From a seated position, hold dumbbells at chest level with palms facing your body
- Press the dumbbells up while rotating palms to face forward
- Lower the dumbbells rotating back to starting position

Dumbbell seated arnold press

Superset 1

2A. Dumbbell split squats 4 x 10 (each leg)
2B. Dumbbell around the worlds 4 x 12

- Stand in a staggered split stance with a dumbbell in each hand
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to stand up, returning to the starting position
- Complete desired reps then repeat on the opposite side

10 reps each leg

Dumbbell split squat

- Stand holding a dumbbell in each hand, palms facing away from your body
- Bring the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

Dumbbell around the worlds

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 standing abductions 4 x 12 (each leg)
4B. Shoulder taps 4 x 20

- Start with your feet together, a band placed just above the ankles 
- Raise one leg laterally against the resistance of the band
- Lower your leg releasing the tension on the band
- Complete desired reps then repeat on the opposite side

12 reps each leg

Banded standing abductions

- 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

Superset 4

W3/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!💗

Niamh Boyce

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/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!

W3/D4 - LOWER & UPPER

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