Name: Playbook - Emily Moon - W1 D4
Uploaded: 2023-01-24T21:17:25.714Z
Duration: 60 min
Description: W1 D4

Jasmin

Couldn't complete the last 2 sets of lunges. Legs officially dead

Michelle

Whew, anything “lunges” kills me - Great set though, felt good!

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

- 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

- Stand with your feet shoulder width apart and knees slightly bent and one leg like a kickstand behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell B Stance Single Leg RDL

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

Seated or Lying Hamstring Curl

- 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

W1 D4

Alex

Loving the weight recording facility- thx

Maxine

W1 D1

Merika

Chloe

W1 D2

Dang that was hard and made me work for it. Loved it 🔥💪

Emily

W1 D3

W1 D5

W1 D6

As I’ve gotten stronger I’ve learned to love upper body days! Feeling good today 💪🏼

Madeleine

Always my favorite day! Hurts so good 😂

Annie

W2 D1

W2 D2

I can't do pull ups.  At all but I'm increasing my weight each week with everything else

W2 D3

Ellie

Kristi

W2 D4

Dina

Loved this one!! Shoulders and abs are on fuego😅🤪

Sage

W2 D5

W2 D6

W3 D1

Quad days are my least favorite but I’m enjoying the movements for it this month!

Kyleigh

W3 D2

Meghan

One of my favorite days! Such a good burn 🔥

W3 D3

Super short on time today but got in what I could

Renee Lowry

First day back after being sick and it felt amazing!

W3 D4

I’ve increased my Arnold Press by 8lbs this month!

W3 D5

This got my heart rate up without killing me I loved it

Shannon

W3 D6

W4 D1

W4 D2

My personal favorite workout on this month!

That was great! I can feel the difference in my form and strength from the beginning of the month to now. 💪

W1 D4

Community

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