Name: Playbook - Aubrie Edgington - W3/D4 Power up - Back, Biceps, Core & LISS
Uploaded: 2023-12-04T18:56:17.242Z
Duration: 45 min
Description: W3/D4 Power up - Back, Biceps, Core & LISS

Saige

Kirby

Stephanie

Angela

Sprinted 10mph for the first time on my cardio!! Wahoo!!!

Hailey

Josie

I really enjoy the shorter workouts. Arms are still burning though!🔥💪

Emily

MrsSRH

Chalea

Short and solid workout 🏋️‍♀️ 🤩

Christina Biagini

Cassidee

Stacy

Claudia dulce

Love how strong I feel after the these workouts!

Taylor

Mickele Mills

Not super hard, but will probably still feel it a little tomorrow

Nikki

Why are shoulder sooo hard! 💀☠️💀☠️💀

Claire

Kayla

Alix Clousing

I needed this one today. Tough with heavier weights but felt easier than the first 3 days this week. 🤗 Or I’m just getting super strong. 😆

Rami

My arms are toast with this week’s workouts! 💪🏼

Alyssa

Don’t know how I’m going to lift my kids up after this one…

Katie

Arms are cooked. This one caused me to hit failure every round.

Jamie

Kandi

Laurel

LOVED this workout! My arms were sore before and I went up in reps so I went to failure on some of them and finished them out with lower weights. Fun to see how strong I’m getting 🙌🏻

Emily Bird

- 10 on each side
- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Narrow & Wide Bicep Curl

Bent over rear delt fly

- 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

-Sit with and attached to a high stationary object
-Pull the handles down bringing your elbows behind you and activate your lats

Banded lat pulldown

Superset

-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

Core finisher

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

Cardio

W3/D4 Power up - Back, Biceps, 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!

Carlee

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!

W3/D4 Power up - Back, Biceps, Core & LISS

Community

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