Name: Playbook - Emily Moon - W1 D5
Uploaded: 2022-12-07T22:55:48.748Z
Duration: 60 min
Description: W1 D5

👍💪Did v-ups instead of hanging lwg raises

Jasmin

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

Natalie

Alex

I’m pregnant so I couldn’t do the leg raises

Emily Coyle

Sherise

My shoulders are burning. Good shoulder workout, Wish there would have been some deep core work.

Chalyse

Carol

Shoulders r burning 🔥 🥵❤️‍🔥

Ellie

It hurts so good! A few new exercises I haven’t don’t before!

Julie

Those hanging leg raises….my whole body was on fire 🔥

Laya

Great, more shoulders than core but still a good burn

Diana

Ximena

Melissa Sallee

Michelle

I can’t seem to find where I’d log my weights for each individual exercise?

Stephanie

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Shoulder Press

Underhand grip 
Pinch shoulder blades together

Rear Delt Fly

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raise

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell Upright Row

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Hanging from the bar, keeping your legs extended 
- Tuck your knees while keeping your core tight 
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

W1 D5

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

Easy to follow and I didn’t feel embarrassed in the gym bc I knew what I was going to do.

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👌😍🏡

W1 D3

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

Kelli

W1 D4

Jessica Garcia Hallman

W1 D6

I’m loving the physical improvement I’m seeing each week

Micayla

W2 D1

Shannon

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 D5

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