Name: Playbook - Emily Moon - W1 D1
Uploaded: 2023-08-27T19:53:47.587Z
Duration: 60 min
Description: W1 D1

Dina

Feeling weak and dehydrated after a week on vacay. Ready to be back on track!

Renee Lowry

Was such a great workout with different variety of exercises! Loved it!

Shae

Emily

Meghan

Annie

Kerri

These are probably my two favorite muscle groups to work and I thought this was a great split! Loved the cable kickbacks - they’re new for me. Can’t wait to see how this month plays out!

Emily Griffin

Michelle

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Shoulder Press

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

Slow and controlled 
Lean forward slightly

Abductions

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian Split Squat

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Kickbacks

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Upright Row EZ Bar

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Cable Crossover Rear Delt Fly’s

- With the outside arm, cable across the front your body
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable Lateral Raises

W1 D1

W1 D2

Chalyse

Sage

Great! One of my gym friends recommended to try the walking lunges with weight above my head… and oh my gosh… what a burn 🔥

W1 D3

W1 D4

Hannah

In Landmine row, what do you mean by repeat on other side?

Thanks! Great workout

Victoria Kandabarow

W1 D5

W1 D6

W2 D1

W2 D2

W2 D3

W2 D4

I wonder if you could share some alternative options for us planet fitness girlies? We don’t have the landmine option:(

W2 D5

W2 D6

W3 D1

W3 D2

W3 D3

W3 D4

W3 D5

W3 D6

W4 D1

W4 D2

Amazing! PR’d my flat bench!! I haven’t been able to do that in so long!

W4 D3

W4 D4

This month was so fun! I really enjoyed the Landmine rows and felt so strong doing them.

W1 D1

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