Name: Playbook - Aubrie Edgington - W3/D4 BACK AT IT
Uploaded: 2024-05-07T19:02:23.997Z
Duration: 60 min
Description: W3/D4 BACK AT IT

Good late night workout! Love how strong I felt!

Carlee

🔥 drenched 🥵 I was done after the weights but pushed through and did a tabata workout for the cardio

Kristie

Felling stronger and lifting heavier  with these lifts compared to week 1, which is a great feeling!

Julie

Vera Eratova

Brenda Lloyd

Savannah

Corrie

Todays been my fav day so far! Loved this workout

Amber

Had to modify the knee hang ups and pull ups but I loved this workout!

Alycia Garner

Toni

My fav day is upper body day! Needed that one after being mentally pushed yesterday!

Brooke

Heather

Michelle

Warm- up:
Hip thrusts
Single leg glute bridge           
Crab walk or table top hold

Circuit: 3-4x 
Bent over barbell row              
Zottman curl
Db bench pull-over

Circuit: 3-4x
Cross body hammer curl                   
Renegade row
Butterfly sit up

Superset: 3-4x
Hanging knee raises
Assisted pull-up

Cool-down:  20 minutes of cardio

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Hip Thrust

-Lay own the ground with one foot flat on the ground and the other elevated in the air
- Raise your hips up off the ground until you haver contracted your gluten
-Lower back to the ground

Single leg glute bridge ( 15 per side)

15 reps on each side
- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Warm up

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell row

- 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

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Circuit

Circuit: 3-4x
Hammer curl                 
Renegade row
Single arm preacher curl

-Stand holding a dumbbell in each hand
-Curl the dumbbell up and across your body with your palm facing you 
-Lower the weight back to the starting position

Cross body hammer curl ( 8 each side)

6 on each side
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

MODIFICATION:
if at home, do lat pull downs with resistance band or walk out push ups.

Assisted pull-ups

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

Superset

Choose whatever cardio you prefer! 

Example: run, hike, swim, bike, elliptical, walk, jog, stair stepper, cardio class, etc.

Cardio

W3/D4 BACK AT IT

Jennifer

Holy cow. Hard as heck after minimal exercise the past few weeks, but manageable 🖤

Sarah

Jillian

W1/D1 BACK AT IT

Melissa

Jordan

Mckenzi

W1/D2 BACK AT IT

Molly  ❤️

Did not make it to the total calories on the rower but I’m determined now. 🤨

Delanie

W1/D3 BACK AT IT

Brittany

Molly

W1/D4 BACK AT IT

Mackenzie Winter

Meagan

My arms were sore from yesterday now they are going to be even more but with my entire body! 💪🏼 so good!!

Cheyenne

W1/D5 BACK AT IT

Krista

W2/D1 Back at it

Avrie

W2/D2 Back at it

Killer workout!!!🥵 kicked my booty🍑

Ashley

Holllyyyyyy that was a good one! Dripping sweat!

McKenna Barry

W2/D3 Back at it

My arms are jello!!! This workout was a killer🥵

I almost skipped this workout because I did not want to do 10 min of burpees, it seemed impossible. But I did it!!! I kept setting goals for numbers to hit and then would pass it and realize I still had more time. I am so proud of myself for pushing through and lasting  the full 10 minutes, even if I slowed way down at the end! Great workout!

W2/D4  Back at it

W2/D5 Back at it

OMG, I’m dead!!! Those burpees though….🥵☠️

Shawna Wagner

Definitely felt the burn. Took a little longer than 30 second breaks. Something I am working on!

Taryn

W3/D1 BACK AT IT

Soo good. I feel great and some of the exercises are getting easier for me and I’m able to up my weight!

Always feel 100x better after getting your workouts in!

Kayla

W3/D2 BACK AT IT

I didn’t make it all the way through the cooldown last week, but this week I did!

Leslie

Good!! Heavy on the wrist towards the end. The at home cool down was SWEEEEET!!! 👊🏽

Annette

Megan

W3/D3 BACK AT IT

Erin

Almost didn’t survive that one haha 😆

This took me an hour and eighteen minutes and some exercises hurt my joints more than it actually felt like it was working out my muscles!

Morgan

W3/D5 BACK AT IT

Great! Is the optional cardio on these exercises added in the projected time of the session?

Tracy

Starting it again because just trying to be like Jami and I haven’t been consistent for MONTHS! But it was so good to feel the burn!! Felt a little whimpy though!

I’ve known Aubrie for years now and she is the cutest most genuine human! So happy to have a workout every single day from someone I trust!

Rachel

W4/D1 Back at it

Really good - great to be able to move my body in the holidays season.

Kimberly

W4/D2 Back at it

What an amazing workout! Probably one of my favorites in back at it, but it definitely took longer than 60 minutes. I finished in roughly 75 minutes.

ackley.stefanie@gmail.com

Schae

W4/D3 Back at it

So so so hard - burpees at the end??? Pssshhhh

samantha

If you could put what weight your dumbbells are so we have an idea what to be lifting

W3/D4 BACK AT IT

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