Name: Playbook - Emily Moon - W2 D4
Uploaded: 2022-12-07T22:55:48.767Z
Duration: 60 min
Description: W2 D4

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. 👍💪

Jasmin

Feeling so much stronger after two weeks! 💪🏼

Alex

Where are the pre and post workout stretches? Great workout!

Jessica Garcia Hallman

Absolutely love these workouts. Really hoping for some alternative options when equipment isn’t available.

Britney

It’s only week two and I feel like I’ve made SO much progress!

Emma

Great routine. Would love to be able to log weight used

Maxine

Annette

Michelle

Really good workout! Too about 45 mins so pretty quick but my legs are shaking!

Evan

- 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

W2 D4

Kelli

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👌😍🏡

Natalie

Stephanie

W1 D3

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

W1 D4

👍💪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

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!

W2 D4

Community

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