Name: Playbook - Charity Witt - Week 4-D1
Uploaded: 2022-09-19T18:28:25.913Z
Duration: 60 min
Description: Week 4-D1

Bryan

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

felicia hall

- 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

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

Use a plate or box to elevate front foot in doing the Bulgarian split squat.

Deficit Bulgarian Split Squats

Using only one leg, drive through the center of your foot, step up on the box.

Single-leg Box Step Ups

- 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

Get onto your forearms in plank position then begin swaying your hips down to the sides

Plank Side-to-Side

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

Plank (elbows)

Week 4-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?

Elaine

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

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?

Rayell Heistand

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

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

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

Week 3-D4

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

Jessica

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 4-D1

Community

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