Name: Playbook - Charity Witt - Week 3-D4
Uploaded: 2022-09-19T18:28:25.908Z
Duration: 45 min
Description: Week 3-D4

Elaine

Good but the first two exercises felt like a repeat - was it supposed to be back to back front squats

Grady

There were 2 front squat series. Was there a difference?

Rayell Heistand

Quads are fried 🔥🔥🥵🥵🦵🦵 what an absolute burner !

Jessica

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Squat full range of motion, then pause on your way 1/4th up, then back down again. That is 1 rep.

1 1/4 Squats

- 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

Front squat

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to stand back up 
- Complete desired reps then repeat on the opposite side

Bulgarian split squat

Single-leg, Leg Press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Stand holding a kettlebell close to 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 goblet squat

- 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 3-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!

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

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

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 3-D2

Whew, needed that full movement day to stretch out after the first two days!

Week 3-D3

Bryan

Dying. Absolutely dying. And I love it! Amazing workout!

felicia hall

Week 4-D1

I’m fairly new to lifting, I only started last August, and this workout was full of moves (some new!) that I could do confidently. Having Charity’s video example is a very valuable part of this app for newbies like me.

Triceps are burning 🔥🔥🔥
#hereforit

Week 4-D2

Week 4-D3

Melissa

My left knee was a bit sore, so squats weren’t as good! Still a great session 🔥🔥

Week 4-D4

Week 5- D1

Week 5- D2

This workout kick my butt. Had to to take extra rest.

Week 5- D3

Great! Only recommendation would be having a notes section in the app for exercise revisions such as weight, reps completed, etc

Week 5- D4

Good workout. A work out in the morning was intense

I loved this one I had a an amazing work out!!!!

The Russian twists and single leg hip thrusts showed up as 1 rep exercises

Week 6-D1

My tetanus booster shot and I got through it kicking and screaming, but we got through it!

Week 6-D2

Seemed too easy today, but happy it was because I’m so sore

Week 3-D4

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