Name: Playbook - Charity Witt - Week 3-D1
Uploaded: 2022-09-19T18:28:25.890Z
Duration: 45 min
Description: Week 3-D1

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!

Elaine

How long do you rest between different exercises?

Rayell Heistand

- 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 pause for 2-5 seconds
- Push through your heels to stand back up

Barbell pause back squat

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Barbell front squat

- Stand in a wide toed out stance with a kettlebell at your chest
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell sumo goblet squat

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Support your upper back on a bench
- Push through your heel raising your hips 
- Engage your glutes at the top then lower them back toward the floor
- Complete desired reps then repeat on the opposite side

Single leg hip thrust

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

KB Russian twists

Week 3-D1

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!

Brie

Week 1- D3

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.

Week 1- D4

Sunee

Grady

Week 2- D1

Kayla

Kalina

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

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 3-D1

Community

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