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

Annette

Felt good! Got a compliment on my back. “I’m not trying to shoot my shot, but your back is ripped.” - Guy at the gym 🤣

Emily Griffin

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

Rylee

Yay! a great start to this program! Amped for more

Juliet

Your videos were extremely helpful. I already knew the exercises but by being able to watch your form during the exercise, I was able to tweak my form and I feel I was able to target my muscles much better. Is there anywhere I can keep track of how much I’m lifting in this app? If not I will keep track separately. Thanks!

Sarah

W1 D1

Amazing. I love how the videos show proper form. This helps so much and saves me time so I don’t have to look them all up.

Stephanie

It was great, I’m feeling my quads for sure.

Chalyse

Dead ☠️ already feel growth. 🙌🏼

Madison

W1 D2

Loved the workout, it would be nice to have a spot to click on for more direction for form etc.

Great! Would be awesome if there was a notes section to put the weight I use.

Jenna

W1 D3

Feels so good! I do this at home with a cable machine and had to make a few adjustments but my glutes and hamstrings feel amazing!

Love it! I am newer to weights (used to only run). I bought your 6 day workout for 10$ but this is perfect. I need the videos otherwise I was constantly googling lol. This app was made for people like me!

Jackie

Ouch! My legs are still sore. It was good though!

Julie

W1 D4

Carol

Shoulders r burning 🔥 🥵❤️‍🔥

Ellie

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

W1 D5

i actually did incline 12, at 3- 3.5 the whole way, im used to that for a warm up, but i took my time from 33 mins to 38 with this today, was a great sweat!

Rukshana

It was so good! Really got my heart rate up! Was a bit challenging but overall loved it!

Shae

W1 D6

I can already tell my arms are going to be sore tomorrow!

Madeleine

Talula

W2 D1

Shannon

W2 D2

Alexa

W2 D3

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

Maxine

W2 D4

It was very good! Can see some progress in my technique but I’m having trouble with lateral raises I just can’t get my arms to be straight when I raise them they’re always bent and I’m not sure if it will have impact on trying to develop that muscle

Lynndi

Only had to modify the planks and change out leg raises as I'm doing it from home. Great!

W2 D5

I hate walking the treadmill but this was really doable!

Abbie

W2 D6

Excellent.  I can really feel myself getting stronger!

W3 D1

Bethany

Okay, leg day’s starting to get easier!

Annie

W3 D2

W3 D3

I’m seeing progress with my weight capacity - yay!

W3 D4

Love the app; love the workouts. Is there a weight tracking feature coming soon, by chance!? 😊

Lauren

Melissa

Ashlee

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!

W3 D6

Got a bench for Christmas!! Feeling stronger every day!

W4 D1

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

W4 D2

Rochelle

W4 D4

I’m starting to see changes in my strength and physique - so exciting!

W4 D5

Happy to have completed month 1 and very excited for month 2!!

Did this after leg day and whewwww girl my legs are tingling!

W4 D3

Community

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