Name: Playbook - Emily Moon - W4 D5
Uploaded: 2022-12-07T22:55:48.830Z
Duration: 60 min
Description: W4 D5

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

Madeleine

Michelle

Evan

- 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

Side Plank

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W4 D5

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!

Talula

W2 D1

Shannon

W2 D2

Alexa

Emily Griffin

W2 D3

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

Maxine

Annette

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

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 🤣

W4 D5

Community

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