Name: Playbook - Emily Moon - W1 D4
Uploaded: 2022-12-07T22:55:48.744Z
Duration: 60 min
Description: W1 D4

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

Kelli

Jasmin

Shannon

Natalie

Alex

I have some gym equipment at home such as a barbell, weights, bench. Then I have dumbells and resistance bands. Most of the time I can find an alternative but some are hard to such as adductors. If you maybe left at home friendly substitutions for some workouts where you leave comments on the specific skill such as abductor or adductor in this workout that would be great. Either way, I love these workouts and your program. So, thank you!! I know you've put hard work into this!! 🤍

Hannah

Loved it! 
Working out from home: I had to look up home options for the machine exercises!

Heidi

Razan

Kristi

Feels so good! I do this at home with a cable machine and had to make a few adjustments but my glutes and hamstrings feel amazing!

Chalyse

Love it! I am newer to weights (used to only run). I bought your 6 day workout for 10$ but this is perfect. I need the videos otherwise I was constantly googling lol. This app was made for people like me!

Jackie

Ouch! My legs are still sore. It was good though!

Julie

Alyse

Legs were shaking, but it feels good to make my body stronger

Diana

Loved it!! It could be useful to be able to write the weight of the dumbbell/barbell once we finished the workout  so we can see our progress :) thank you so much!!

Ximena

Ashley

Minnie

I think doing the “Get Low” program prior to downloading this app helped tremendously! I’d recommend that for someone just starting out with weight lifting.

Emily Griffin

Maria

- 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 dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

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

Seated or Lying Hamstring Curl

Slow and controlled 
Lean forward slightly

Abductions

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductions

W1 D4

Kicked my butt! So excited to try workout plan for a month. It was so easy to follow along with and gave me more confidence in the gym

chantelle

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

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!

Allison

W1 D2

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

Stephanie

W1 D3

👍💪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

Jessica Garcia Hallman

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 D4

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