Name: Playbook - Christine Bryan - Week 3 Day 4 (home)
Uploaded: 2023-01-19T06:51:48.896Z
Duration: 60 min
Description: Week 3 Day 4 (home)

Banded Lateral Squat Walks, Banded Leg Extension, Banded Monster Walks

Banded Lateral Squat Walks

Banded Leg Extension

Banded Monster Walks

Circuit 1

Dumbbell Squat

Pop Squat

Circuit 2

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

If you don’t have a stability ball, use towels, plates, or sliders on hard floor.

Hamstring curls on stability ball

Use this as an option if you don’t have a stability ball. Can be done with both feet or one at a time. You can use paper plates, towels, sliders, socks, etc. If you use one leg at a time, make sure you do 12 reps per leg per round.

Hamstring curl sliders***

Circuit 3

Backwards stepping lunge off step

Can use step or anything available to you.

Pop squat off bench

Circuit 4

15 per side per round 

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

Hover Hip Dips

Flutter Kicks

25 reps per round per side 

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

Ab Circuit

Week 3 Day 4 (home)

Tati

Christine

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 3 Day 4 (home)

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