Name: Playbook - Emily Moon - W1 D1
Uploaded: 2022-12-07T22:55:48.725Z
Duration: 60 min
Description: W1 D1

Kelli

Good stuff! Like that it didn’t include machine work so I can do from home with just the barbell bench set I have and adjustable dumbbells! Oh I did have to sub tricep rope pulls for tricep kickbacks, would be cool if machine exercises had alternative exercise recommendations

Easy to follow and I didn’t feel embarrassed in the gym bc I knew what I was going to do.

Stephanie

Hard but great! I happy to find a program that doesn’t have bunch of polymerics, burpees, mountain climbers etc.

Allison

Jasmin

So far a great app and great workouts. Looking forward to achieve my goals with you Emily. 
Thanks for your motivation

Rebecca

Awesome! First workout postpartum. I started with deep core breathing and I’m feeling great.

Kari

Triceps are burning after that last exercise

Shannon

Jessica

It was a great workout for the very first day of 2024!! Loved it 🫶

Jimena

I’m assuming that I’m supposed to do each move consecutively through 3 sets with rest between each set, correct? Also, starting this 17 weeks pregnant, can I continue with the app & just modify?

Alex

Natalie

Karen

First work out in apartment gym and i love it!!! Excited to get going in here!

Rylee

I LOVE your programs first of all! I have been a devoted follower for over a year. I wish, though, that at home alternatives were offered. I just had a baby and going to the gym isn’t an option for me right now.

Megan

This was my first weight session since having my son. So ready to be back at the gym and with your guidance 💗👌🏽

Jessica Garcia Hallman

Mary

I normally have the easiest time when I workout my upper body. I never feel like I’m making progress. My chest was actually trembling by the end of this workout. So gooooood.

Danni

Already in love with this program! My arms were shaking and the burn felt amazing! 10/10

Leah

My arms are spaghetti but I feel so empowered 🔥🔥

Meagan

Heidi

Tiffany Nicole San Miguel-Naputi

First start of summer for me!!! Excited!!!

Amanda

Been looking for an app like this for a long time. It’s simple, straightforward, and attainable. Enjoyed the gym for the first time in a long time today.

Laura Ashley

Mari

Selleka

Rachel

Sage

Really enjoyed the workout. My triceps are on fire!

Michon

Love! Am I missing where the weight recommendations are? And I blew this much faster then 60 min, even with rests, is that ok?

Jenna

Tabatha

Straightforward workout, simple, and effective. Love it and love the app!

Lani

Jenni

Great had trouble with weights for the 3 reps

Paula

I love how simple yet affective the workouts are

Liliya

Kristi

Yay! a great start to this program! Amped for more

Juliet

Your videos were extremely helpful. I already knew the exercises but by being able to watch your form during the exercise, I was able to tweak my form and I feel I was able to target my muscles much better. Is there anywhere I can keep track of how much I’m lifting in this app? If not I will keep track separately. Thanks!

Sarah

Great workout, simple explanations of each exercise!

Kodie Drake

Lisa

My chest and tris are so shaky and feel so good. Still figuring the app out but I’m excited.

Chalyse

How do you decide what weight to start at? Just by feel? Later in the program do you suggest when to increase weight and by how much? Do you have any notes you can add on form?

Cait

Mclain Youngwood

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell Flat Bench

One arm at a time. Non working arm is held up.

Alternating Dumbbell Incline Chest Press

- On an incline 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

Incline Dumbbell Chest Fly

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell Skull Crusher

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope Tricep Extension

W1 D1

Not too difficult, but I felt every muscle movement and I’m definitely sore!

Kelly

I can barely walk! Amazing program, heart pounding (up to 189 bpm) without any jumping!

W1 D2

Cool short workout! 😘👍Had to look for home alternatives.. But worked out👌😍🏡

W1 D3

I couldn’t complete the last 3 workouts because my gym doesn’t have them.

W1 D4

👍💪Did v-ups instead of hanging lwg raises

I had done a year with Mark Carroll, I just finished my first week with your workouts and loved it! I’m so excited to do a full year… at least! Thanks!

Kalene

W1 D5

W1 D6

I’m loving the physical improvement I’m seeing each week

Micayla

W2 D1

Angelina

W2 D2

I had to modify some exercises. I’m working out at home with free weights. 
Otherwise, GREAT!

Gloria

W2 D3

My gym didn’t have the last 3 machines so I did different workouts for those 3. I think it would be helpful if there were other options for workouts listed?

Great workout-the first after i was sick with a cold/flu. 👍💪

Feeling so much stronger after two weeks! 💪🏼

W1 D1

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