Name: Playbook - Hannah Bower - W4/D1
Uploaded: 2023-12-12T00:44:19.092Z
Duration: 45 min
Description: W4/D1

Was very confused what set of exercise A was?

Megan

Sherise

I abbreviated.  I hike and snowboarded this week also.  Killer workout!

Katie

Nadiia

Gabi

Jenn

Workout:
A1: Squats
A2: Elevated Reverse Lunge
B1: Lunge Pulses
B2: Sumo Squats
C1: Landmine Lunge to Sumo Squats
D1: Leg Press – regular/wide

Cooldown:
x Stretch – watch video for reference

Do a set of the second exercise immediately after you finished the first exercise.

- Start in a shoulder-width stance
- Flex at the hips and knees to come down
- Come down until your upper thigh goes past the top of your knee
- Push through your heels extending your legs to come up

Squats

- Start with a shoulder with stance on an elevated platform
- Step back
- Bring your back knee down to the ground
- Push through your front leg to come up
- Engage your quad and glutes as you go up

Elevated Reverse Lunge

Circuit 1

- Start with a shoulder with stance 
- Step back
- Bring your back knee down to the ground
- Come up a couple of inches and then go straight back down
- Keep your chest up

Lunge Pulses

- Start with a wide stance and your toes pointing out
- Hold the Kb with your arms extended in front of you
- Flex at your knees and hips to come down
- Come down until you reach 90 degrees
- Push through your heels extending your legs to come up

Sumo Squats

Circuit 2

-Start in a staggered stance as you hold the end of a bar in one hand.
-Lower into bottom of a lunge with bar at your side.
-Stand u out of lunge and pivot your feet so you are facing the bar in a wide sun stance (feet pointed slightly out)
-Squat and a you return up out of squat pivot back to lunge position. 
-Repeat

Landmine Lunge to Sumo Squats

Circuit 3

Leg Press – regular/wide - When you can no longer do full range of motion, pulse. - Place Holder Description

Leg Press – regular/wide

Circuit 5

W4/D1

Good overall. But as I’ve seen a few times before in this workout series, the instructions are a bit confusing. In this one, it says curtsy lunges to reverse lunge. But, the demo is simply a courtesy lunch. So I’m not sure if the demo is wrong, the instructions are wrong, or if I’m just missing something. If I was supposed to do Curti lunch into reverse lunge, is courtesy to reverse one rep? 20 reps per leg? Or is curtsy lunges one wrap reverse lunge one rep, 20 reps total per leg? Or is it 10 reps per leg? It’s just very confusing and I wish the written out instructions were a little clearer. I ended up doing some Weird combo of courtesy and reverse lunge or just curtsy lunges etc. etc.

Aubrey

Sadly couldn’t do everything since I have to workout at home but did as much as I could and it still kicked ass!!

Shay

Shreya

W4/D2

W4/D3

W4/D4

Great! I think that the video for the 2nd round 1st exercise is wrong though!

Christina

W5/D1

W5/D2

W5/D3

W5/D4

That was a beast! Whew. My legs are already shaking!

W6/D1

My lower back maybe bones maybe muscles were super super sore/hurt/pain from day 1 week 6... I think the RDL’s... I did 35 lbs on each side of the bar. Do you think it is too heavy too fast or more likely form? Any suggestions on how to improve form? As well as how to increase weight... every 2 weeks of the program or sooner? Thank you this program has been amazing and I will possibly send before and after pics!

W4/D1

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