Name: Playbook - Christine Bryan - Week 1 Day 1 (gym)
Uploaded: 2023-01-19T06:51:48.661Z
Duration: 50 min
Description: Week 1 Day 1 (gym)

Tati

Christine

***Add weight each round. Go HEAVY. Last set of 25 should be the same weight you did for the first set of 25. 

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

Barbell Hip Thrust
Banded Bodyweight Hip Thrust

**Can add a band above knees for increased glute activation

**Moderate Weight

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Banded Hip Thrusts

Circuit 1

Barbell Deadlifts
Bodyweight Curtsy Lunge

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

**15 reps her leg
- Step off the box 
- Step back behind your opposite foot
- Keep your chest high 
- Push through your front leg to come up

Elevated curtsy lunge

Circuit 2

Hover Hip Dips

Sit Ups

Use a dumbbell and take feet up and over. 12 each side

Ab Window Washers

Ab Halos

Ab Circuit

Week 1 Day 1 (gym)

Week 1 Day 1 (home)

Susan

Week 1 Day 2 (gym)

Thanks Christine for always planning different WOD … you are keeping me on my toes and my body loves that ❤️👌🏼🙏🏼💪🏽✨

Week 1 Day 2 (home)

Challenging but a GREAT workout. I feel good.

Latavia Brown-Miller

That was a sweaty workout! EMOMS always get the job done!

Week 1 Day 3 (home & gym)

Week 1 Day 4 (gym)

It is Friday and I feel tired but I power through and loved it! ❤️🔥

Week 1 Day 4 (home)

Love a great back to basics WOD.    My shoulders are 🔥💪🏽❤️

💀💀💀💀 in the best possible way!

Week 1 Day 5 (gym)

💪🏽🔥❤️👌🏼

Thanks Christine it is always FUN!

I won’t be able to wash my hair tonight …. I can’t feel my arms 💪🏽🔥✨❤️

Week 1 Day 5 (home)

Somi

Week 2 Day 1 (gym)

Week 2 Day 1 (home)

Got the best pump! Thanks coach👏🏼👏🏼

Week 2 Day 2 (gym)

After feeling under the weather this was the perfect WOD… ❤️

Week 2 Day 2 (home)

Thanks just Thanks it was what I needed ❤️✨🔥☺️

Week 2 Day 3 (gym & home)

Week 2 Day 4 (gym)

Lord, the WOD was brutal 👌🏼🔥🤣❤️✨

Thanks so much my legs will be sore tomorrow 🥰⭐️

Week 2 Day 4 (home)

Week 2 Day 5 (gym)

Feeling good, strong and sore 🙏🏼💪🏽🔥❤️😁

Week 2 Day 5 (home)

🥵 My legs are toast 🍞 in the best possible way

Week 3 Day 1 (gym)

Week 3 Day 1 (home)

Happy WOD and happy Monday ❤️💪🏽🔥

Week 3 Day 2 (gym)

Week 3 Day 2 (home)

Week 3 Day 3 (gym)

SUPER FUN 👌🏼❤️🙏🏼💪🏽🔥

Week 3 Day 3 (home)

Week 3 Day 4 (gym)

Week 3 Day 4 (home)

Upper body WOD was pretty good 💪🏽🙏🏼🔥❤️

Week 3 Day 5 (gym)

My shoulders are on 🔥 very effective, fun and challenging at the same time WOD 👌🏼❤️

Week 1 Day 1 (gym)

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