Name: Playbook - Charity Witt - Week 1- D4
Uploaded: 2022-09-19T18:28:25.864Z
Duration: 45 min
Description: Week 1- D4

This was my favorite workout! Your extra explanations for each movement were much appreciated. 
Today’s mantra: don’t quit, modify. I will get there if I keep working.

Elaine

Brie

Grady

I never sweated in my life when I work out omg I love it!

Kalina

Good. Wish there was a place to put the weights I used.

Rayell Heistand

Those ploy squats are rough! Great sesh 🔥🦵😊

Jessica

Hammies will be more sore than usual tomorrow. 🥰💪🏻

Briana

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- 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

- Begin with kettlebell in hand and feet hip width apart
- Hinge forward at the hips lowering the kettlebell down while straightening your opposite leg behind you
- Complete desired reps then repeat on the opposite side

Kettlebell single leg RDL

- Crouch into a squat position and swing your arms back
- Swing your arms forward and extend your legs
- Exploding forward, jumping as far as you can
- Land softly

Broad Jump

Plyo Squats

- Push through the balls of your feet
- Engage your calves as you go up
- Pause squeezing your calves
- Lower with control into a deep stretch

Standing calf raise (toes forward)

- Keep your elbow 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
- Hold position for time
- Complete desired time then repeat on the opposite side

Side plank (elbow)

Week 1- D4

Jessica Medrano

Been feeling blah I’m my workouts…..NOT ANYMORE🥵

Rachel

I was drenched mid first set. Are you kidding. I love this program. Doing this immediately following a week of the aesthetics program felt amazing

Brianna

Week 1- D1

Dominic

Sekela

Another amazing workout. This workout is great when you're short on time. Very detailed oriented with a focus on time. Simply genius!

Kevin

Week 1- D2

Workout was great!! Exactly what I needed to mix up my routine! Even experience athletes can benefit.

Sarah

I had trouble staying up in the side-to-side plank. My feet keep slipping downwards. I’m on rubber exercise mats, but maybe I need new shoes? Any tips on that movement?

Third workout complete and I love them so far!

Week 1- D3

Sunee

Week 2- D1

Kayla

Week 2- D2

Roger Moreno

Week 2-D3

Ashley

I did things I never knew I could do!!!! Good amazing work out!

Week 2-D4

Olivia Valencia

Single leg hip thrust got me today! As someone who sits behind a desk 9-10 hours a day, it was exactly what I needed. Loved all of today’s workout!

How long do you rest between different exercises?

Week 3-D1

I love the extra descriptions and the timing on this workout is so good. I am tired and I feel great!

Give a weight percentage or RPE.  Also, can some of these be super-sets?

Week 1- D4

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