Name: Playbook - Emily Moon - W1 D2
Uploaded: 2023-10-01T17:01:40.881Z
Duration: 60 min
Description: W1 D2

Emily Griffin

- 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

- Begin with two dumbbells at your sides and band under your feet
- Lower dumbbells down to about shin height keeping a slight bend in your knee
- Lift dumbbells up and straighten legs

Banded RDL

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Reverse Lunge

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring

Seated or Lying Hamstring Curl

W1 D2

W1 D1

Annette

Kayla

W1 D3

Whew 😮‍💨 That was a great leg day!

W1 D4

W1 D5

W1 D6

W2 D1

W2 D2

W2 D3

W2 D4

W2 D5

W2 D6

W3 D1

W3 D2

W3 D3

W3 D4

W3 D5

W3 D6

W4 D1

W4 D2

Always feel pumped after your upper workouts!!!!

Ellie

W4 D3

W4 D4

W4 D5

W4 D6

W1 D2

Community

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