Name: Playbook - Aubrie Edgington - W4/D4 Power up - Pull/Core/ LISS
Uploaded: 2023-12-04T18:56:17.313Z
Duration: 60 min
Description: W4/D4 Power up - Pull/Core/ LISS

Hailey

Alyssa

Alix Clousing

I’m loving the AMRAPS! My chest is tired!!!

Katie

Laurel

Left me sweating, even when I don’t feel like it, I feel better when I do, coming from zero activity to this in week 4 has me 💪🏼 👏🏼

Claudia dulce

Got 3 rounds in of the AMRAP with 16 seconds left 👏🏽💪🏽🎉

Rami

Holy!  First time in years I’ve been able to do push-ups on my toes🙌

Jamie

I think I’m starting to look like a normal human being while doing sprawls now…😂 I’m not sure why but these were always so hard for me!

Emily

Tamra Taylor

Autumn

Kandi

Megan

Nikki

Jennifer Clements

- 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 >

10 on each side 
Go heavy!
Keep standing leg slightly bent
Squeeze back at top

Single Arm DB Row

Behind the Head Band Pull Apart

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Bend your knees and sit your glutes back toward your heels
- Press forward back to high plank position
- Repeating the sequence for time or reps

Push-up + push back

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell man makers

Reverse grip tricep kickback

Plank drag

Sprawl

AMRAP

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

LISS Cardio

W4/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!

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!

Lauren

Kandice

First workout on playbook and LOVED it!! Thank you! 💛

Kristen

W1/ D2  Power up - Push/ Core / LISS

Carly

Tatyana

W1/ D3 Power up - Full body/HIIT

Love this one. My biceps are feeling it😅

Claire

Jennifer

W1/ D4 Power up - Pull/Core/LISS

This was way harder than I expected! Great workout

Krysten

I always think this one is going to be a quick and easy one.. so deceiving but such a good one🤪😅

Taoa

W1/ D5 Power up - Lower/ LISS

Molly  ❤️

Stacey

W2/D1 Power up - Lower/Liss

Looove this one. Shoulders are destroyed in the best way and my triceps are feeling it too🤙🏼😅

Saige

W2/D2 Power up - Push + LISS cardio

Savanah

Such a good work!!! I am so exhausted. 🥵

Jaclyne

W2/D3 Power up - Full Body AMRAP

Biceps are on 🔥🔥🔥🔥. The pushups to pushbacks were the killer. Last time I did them all on my knees, today I did some on my toes…❤️❤️❤️❤️getting stronger.

Brandi

W2/D4 Power up - Pull/Core/Liss

Girl this one gets me every single time. So hard🫠😅

Great workout but definitely longer than 45 minutes!

Stephanie

W2/D5 Power up - Lower/ Liss

My legs were on fire for the lunge squat!!! Loved it!!

W3/D1 Power Up - Lower Body + LISS

Rebecca

Thrusters are a killer beginning 💪🏼

W3/D2 Power Up - Shoulders, Triceps, Core & LISS

Sydney Halfmann

W3/D3 Power Up - Full Body AMRAP

Kirby

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

W3/D5 Power up - Lower body & LISS

What a workout! It starts out easy but it keeps getting harder and harder! Great challenge!

Zeina

W4/D1 Power up - Lower body/LISS

Holy cow that last circuit! It’s hard holding yourself up after shoulders and tricep circuit!!! 💪🏼🔥

Patty

That last circuit before cardio got me good!

W4/D2 Power up - Push/Core/LISS

W4/D3 Power up - Full body/ HIIT

W4/D5 Power up - Lower/LISS

Chelsea

That one was brutal! My legs are beyond on fire!🥵

W5/D1 Power up - Lower body/LISS

I can’t believe this is week 5! Following the program is so important to see progress! Macro tracking opened my eyes to how much I was consuming! 🔥🔥 Stay consistent everyone!

maley cruz

W5/D2 Power up - Push/Core/LISS

Need to work on my plank Jack up downs 🤪

Agnese

W5/D3 Power up - Full body/ HIIT

Courtney

MrsSRH

Must be getting stronger each week, always surprised after I finish each workout that I could make it through!

W5/D4 Power up - Pull/Core/ LISS

Body changes here I come! Still can’t believe this is my second program with you! My mind and body is so much stronger. 🔥

W5/D5 Power up - Lower/LISS

Legs were dead from yesterday so tired today 😣

W6/D1 Power up

Literally dying! Trying to run more for my LISS and it’s really challenging me!

I’m finishing the last week a little late, but better late than not at all! This one was fun and I could feel how much stronger I am!

I absolutely loved this workout, feeling all the gains after this one!! 💪🏼 😮‍💨 😅 glow sweatin’ ✨

W6/D2 Power up

So much fun! I am loving feeling stronger!!

Long name…I am dead!! Such a fun idea!!

Danielle

W6/D3 Power up - Spell your name workout

This was one of my faves! 🤌🏼🤌🏼

Morgan

W6/D4 Power up

Killer workout! Great way to finish the challenge; I feel so much stronger! Finished just shy of 1 hour.

W4/D4 Power up - Pull/Core/ LISS

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