Name: Playbook - Emily Moon - W4 D3
Uploaded: 2022-12-07T22:55:48.821Z
Duration: 60 min
Description: W4 D3

Jasmin

Juliet

Ellie

Love the switch in reps and the tempos are 👌🏼

Sherise

Julie

Annette

Michelle

Love more sets like this, getting tougher each week!

Evan

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted Pull Ups

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

- Using and underhand grip pull bat towards your hips    
- Pull your hands apart at full contraction focusing on your lower lats

Seated Row (underhand grip)

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single Arm Dumbbell Row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curl

W4 D3

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!

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

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

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!

Shae

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 D3

Community

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