Name: Playbook - Aubrie Edgington - W1/ D4 Power up - Pull/Core/LISS
Uploaded: 2023-12-04T18:56:17.119Z
Duration: 45 min
Description: W1/ D4 Power up - Pull/Core/LISS

Love this one. My biceps are feeling it😅

Carlee

Claire

Jennifer

Sepanta

April

Rami

Feels so good to be challenging myself after having my baby!! 🫶🏼

Makenna

McKinlei

First couple of circuits I was like…shoot I got this…and then there were the last few circuits….I’m dead!!!!

Hailey

Jordan

😅😅✊🏼kicking my butt! I love it

MrsSRH

Kayla

ackley.stefanie@gmail.com

Forgot to hit the last complete check box yesterday when I did this workout. 🤦🏼‍♀️ Not sure how. That is one of the most satisfying parts. Great workout!

Emily

Feeling stronger every day👏🏼💪🏼

Chalea

Ashley

Taylor

I love bands! Inch worms always get me🤣

Laura

It was great! I’m definitely going to feel my arms tomorrow!!

Claudia dulce

The bands 🥵 sooo good! My arms are total jello!!!

Kylie

Rachel

Autumn

I never want to be an inchworm if that's how they feel :)

Marlana

Mickele Mills

Stacy

Wow! My arms are literally shaking as I’m typing. Todays workout really pushed me!

Megan

Avrie

paige Denny

Not super hard.. and didnt burn many calories. But I still think I’ll be sore tomorrow!

Nikki

Sore is an understatement but this was a great sweat 😅

Alyssa

Feeling better today! Is it normal to have gained weight this week 😩

Tamra Taylor

Upper body BURN 🥵💪🏼 feeling so good, one more day and we have finished week 1!

Stephanie Wood

megan

Kandi

Being my first bad workout I wish there was a recommendation for which weight of band to use. Also some moves where confusing as what counted as a rep (one leg vs both). Killer workout otherwise.

Jamie

Arms are shaking! That was tough but good! 💪🥵

Laurel

Alix Clousing

It was so good to switch things up with the bands!!!

maley cruz

My biceps about died on the band bicep curls. I was shaking for the side plank 🙌🏻

Katie

Morgan

- Banded row
- Bent over rear delt fly
-  Banded curl 

Superset: 
- Banded lat pulldown 
- Zottman curl

Superset:
- Inchworms
- Db towel curl 

Core finisher:
- Mountain climbers
- High plank hold
- Kick throughs
- Plank hip dips 

LISS

- Kneel and attach a band to a stationary object in front of you 
- Grab a handle in each and and row one arm at a time activating your lats

Banded row

- bend forward
- bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

- Stand with a band looped under your feet moving your feet in or out to adjust tension
- Curl the bands ups together activating your biceps

Banded bicep curl

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

Superset

-From a standing position place your hands on the ground in front of you 
- Walk your hands away from your feet until you reach a high plank
- Walk your hands back to your feet and stand up

Inchworms

Negative curls

-Get into a push-u plank position
-Drive your knees forward one leg at a time rapidly

Mountain Climbers

- Start in a plank position
- Keep your core engaged

High plank hold

-Start in a high plank position
- Rotate onto one hand and kick your leg through and across
-Return to the starting position 
-Repeat both directions

High plank kick through

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip dips (30 sec each side)

Core finisher

For example: running, biking, hiking, swimming, elliptical, stair stepper, etc.

Cardio

W1/ D4 Power up - Pull/Core/LISS

FAQ: Can I switch up the workout days each week?

FAQ: How is this a progressive strength training program?

Jessica

FAQ: How will winners be chosen?

FAQ: I don’t see the entire program? Am I missing something?

FAQ: I’m having technical issues with the app?

FAQ: can I add in another workout throughout the week?

FAQ:Are there modifications/ alternatives for each exercise?

I am so excited for this challenge! I’m ready for a transformation mentally, emotionally and physically! Let’s do this! 💪😁❤️

You’ve designed your programs to be affordable, the app program is user friendly, and you’ve got the best bubbly personality! Can’t wait to start.🤍

Mercedes

Mckenzie

POWER UP CHALLENGE BEGINS MON SEPT 19th!

Savannah

Kasey

Starting this challenge/program over because it’s such a good one!

W1/ D1 Power up - Lower / LISS

I like this workout. I felt very doable. Was able to add a few more core exercises at the end too!

W1/ D4 Power up - Pull/Core/LISS

Community

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