Name: Playbook - Emily Moon - W4 D2
Uploaded: 2022-12-07T22:55:48.817Z
Duration: 60 min
Description: W4 D2

Jasmin

Getting stronger every week, great progressive program!

Allison

Felt weaker today but possibly because it’s shark week.

Renee Lowry

Juliet

Paula

Julie

Kristi

Annette

Can feel myself getting stronger and can feel my glutes growing!!

Shae

Michelle

I have a love/hate relationship with leg day.

Emily Griffin

Evan

Annie

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

Use a low box
Drive through heel/glute of the leg on the box 
Try not to land hard on other foot

Assisted Step Up

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extension

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Calf Raises

W4 D2

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

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

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!

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

Alex

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! 💪🏼

W2 D4

so good! i subbed the leg raises with captain’s chair leg raises bc it was a bit too challenging for me / I had never done it before

Cecilia

Tough but good, I like the added feature of comparing your progress and keeping track of weights

Diana

W2 D5

Did a sculpting cardio workout 30minutes!

W2 D6

Taryn

W3 D1

Sage

W3 D2

W3 D3

Ellie

sooo good! Favorite workout of the week. Love-hate relationship with hip thrusts 🥵

Kaylie

W3 D4

Love this work out. Getting stronger. Hate side planks so did forward planks. Modified a few exercises. Working out at home.

Eveline

W3 D5

I love doing these interval walks at the end of the week, plus I get very sweaty too!

I love that this ended up being on Christmas Eve for me. Easy to squeeze into the busy schedule but gave me a big boost of energy!

W4 D2

Community

More workouts from Emily Moon