Name: Playbook - Charity Witt - Aesthetics-Day 3
Uploaded: 2022-09-19T18:28:26.048Z
Duration: 60 min
Description: Aesthetics-Day 3

Beth

My back and legs are buzzing after this one.  Love the intensity and the focus of this workout!!!

Grady

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- Lower the bar with control maintaining a straight back

Conventional deadlift

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Raise your upper body engaging your glutes
- Alternately row dumbbells up engaging your back

GHD - Hyperextension hold w/ renegade rows

- Start with your knees bent at 90° so your body is straight and perpendicular to your lower legs
- Brace your core and slowly lower your torso forwards over the edge of the GHD until you are horizontal
- Then return to the starting position explosively by contracting your hamstrings

GHD - Glute Hamstring Raise

- Place your hands across your chest
- Raise your upper body engaging your glutes
- Pause at the top and come down

GHD - Hyperextension

Wide Grip Lat Pulldown

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Drive through your heels pushing your hips up and squeeze your glutes
- Lower your glutes back down toward the floor

Barbell hip thrusts

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Aesthetics-Day 3

Great posterior chain workout. My glutes and hamstrings feel dead after that one. 1 1/4 squats are always a wake up call.

Anne

Can barely walk after those hamstring curls 🥴 So so good!

Alissa

Molly

Aesthetics-Day 1

Jessica Medrano

I’ve been working out for years now and I’ve had personal trainers, let me just say this workout was great ! I’m definitely very satisfied!

Eloisa

Aesthetics-Day 2

I can’t even type this review because my arms are so beat. This was AMAZING

Brianna

Awesome workout! Getting stronger each week!

Jennifer

Aesthetics-Day 4

20 was A LOT 😩 but it felt sooooo good.The soreness from the other workouts was definitely felt in here 😂

Aesthetics day 5 is rooouuuhgh!  My wife and I call it being “Charity’d” into submission 🤣. But the results are amazing and we’re better each day!

Aesthetics-Day 3

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