Name: Playbook - Emily Moon - W1 D2
Uploaded: 2023-09-24T20:33:57.690Z
Duration: 60 min
Description: W1 D2

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extension

- 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

Heels hanging off pressboard 
Push through the heels

Calf Raise on Leg Press

W1 D2

Emily Griffin

W1 D1

W1 D3

SO GOOD OMG!!! Probably fav back/bi workout TO DATE!!!😍😍

Ellie

W1 D4

Definitely nice to have abductions and hip thrusts back in. Was losing strength in the booty 😅

W1 D2

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