Name: Playbook - Emily Moon - W1 D3
Uploaded: 2023-08-27T19:53:47.595Z
Duration: 60 min
Description: W1 D3

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 🔥

Emily Griffin

Michelle

Loving the switch up! Felt like I could add more weight to my sets but also left feeling a little more exhausted, but in a good way. I’m here for it.

- 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

- 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

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together, trying to touch the biceps together and engaging your chest
- Pause and control your arms return as they back to the starting position

Cable Fly (high to low)

- 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

- 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

W1 D3

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

W1 D1

W1 D2

Annie

W1 D4

Hannah

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

Thanks! Great workout

Victoria Kandabarow

Emily

W1 D5

W1 D6

Meghan

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 D3

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