Name: Playbook - Charity Witt - Week 4-D2
Uploaded: 2022-09-19T18:28:25.919Z
Duration: 60 min
Description: Week 4-D2

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.

Elaine

Roger Moreno

Triceps are burning 🔥🔥🔥
#hereforit

Jessica

- Attach the band to the rig at your seated chest height
- Pull the band back engaging your upper back and rear delts

Resistance band seated row

Brace using shoulder blades to “pull” back tight. Begin pressing just being the nipple line.

Bench press

- Grip barbell inside shoulder width apart
- Lower bar towards your chest
- Keep elbows close to your sides to engage triceps
- Press the bar up to starting position

Close grip barbell bench press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms back and up engaging your triceps
- Lower back to starting position with control

DB tricep kickbacks

- Start with your arm bent at 90 degrees
- Press the dumbbell straight up
- Lower with a slow controlled motion
- Complete desired reps then repeat on the opposite side

DB standing single arm shoulder press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start with your hands elevated, just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Incline push up

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB seated lateral raises

Week 4-D2

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

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

Bryan

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

felicia hall

Week 4-D1

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-D2

Community

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