Name: Playbook - Emily Moon - W1 D4
Uploaded: 2023-08-24T22:39:40.506Z
Duration: 60 min
Description: W1 D4

Individually, these exercises were pretty simple. All together, they made an intense workout - I loved every minute of it! My hamstrings are on fire 🔥

Emily Griffin

- 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

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Dumbbell Single Leg Hip Thrust

- 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

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat

Find two benches of equal height space about 3 feet apart
Rest shoulder blades on one bench 
Rest heels on the other bench 
Can use a dumbbell to make it more intense

Hamstring Depth Bridges

Slow and controlled
Move through the glutes (press through the glute to step side to side)
Make sure you go each direction

Lateral Banded Walks

W1 D4

W1 D1

W1 D2

Loving this month’s workouts! Feeling it in all the right places!

Annette

Chloe

W1 D3

W1 D5

W1 D6

W2 D1

W2 D2

Love shoulder day! 
I tried something different and used the smith machine to sit down for my shoulder press. I was able to isolate/target my shoulders better and not worry so much about stability.

W1 D4

Community

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