Name: Playbook - kennedy nease - Week 1, Day 3: Back and Core
Uploaded: 2024-04-01T02:45:48.537Z
Duration: 60 min
Description: Week 1, Day 3: Back and Core

have to work on my core exercises but it definitely woke me up this morning!!

Kayla

Great workout really had to push myself to come glad I did😁👍🏼

Jasmin

First time barbell for me was a success! 😊 was fun!

LizJohnny

Bailee

This was a kick ass workout!!! I loved every minute of it🥳🥳

Gabbi

day 3! 
it’s back and core baby!

we will be using a variety of equipment today, so if you need any modifications or substitutions, please reach out!

core tight
push bar overhead slow and controlled
engage glutes slightly to protect low back

Military Press

pull through lats as you come down

core engaged to protect back
do reps on each side :)

Single Arm Lat Pulldown

Spine neutral, lats engaged, pull back and squeeze

do reps on each side!

Single Arm Row

go a lil heavier on these!
hinge at hips and bring the weight up as you squeeze the lats
core tight!!

Bentover Rows

Use core to roll the ball out and then back in

Stability Ball Rollouts

while on your knees, get into a plank position (core engaged, bottom low) 
use your elbows to drive the ball into a small circle while keeping your body still.

do the amount of reps going clockwise and counterclockwise!!

Stir the Pot

Week 1, Day 3: Back and Core

really loved the diversity of the movement styles!! feeling good 😎

Jersie

Morgan

Manuela

Week 1, Day 1: Shoulders and Arms

My poor legs😮‍💨😮‍💨😮‍💨

had to modify BSS and the single leg hip thrust but i hope to get stronger and be able to do it all the way through. loved the workout!

This workout kicked my a**, but in such a good way!! It was a challenge that I needed!

Kylee

Week 1, Day 2: Leg Day

Great way to start my Friday morning!! Legs are on fire! Really pushed myself since I didnt have a machine for a certain exercise. You were so quick to respond with alternatives!! Thank you!

Week 1, Day 4: Legs

Week 1, Day 5: Full Body

Kaelyn

Week 2, Day 1: Shoulders & Arms

Caitlyn

Couldn’t do it all today… not a good day for me 😅

Week 2, Day 2: Legs

Week 2, Day 3: Back & Core

Truly is a mental game! Leg shakes don’t mean you’re done!

Samantha

straining!! But helped me realize that even when I’m exhausted my legs can still keep going

Week 2, Day 4: Legs

Week 2, Day 5: Full Body

Week 3, Day 1: Shoulders & Arms

Those curtsey lunges have the side of my glutes feeeeling it :)

Just getting back into lifting and this workout was tough! Thanks for the guidance!

Brittney S

Week 3 , Day 2: Leg Day

This one had me feeeeeeeling it in all the best ways

Week 3, Day 3: Back & Core

Week 3, Day 4: Legs

Week 3, Day 5: Full Body Friday

Week 4, Day 1: Shoulders/Arms

LOVED this one. Taking the time to focus on the form & keep it controlled = really feel it

Week 4, Day 2: Leg Day

Week 4, Day 3: Back & Core

Amazing workout! Was not in the mood to workout but I’m glad I pushed myself to! I was nervous about the BSS & step up to curtsey lunges bc a month ago I could barely do them. I felt strong and MUCH better form in them. Crazy what a few weeks of consistency can do. They’re not perfect, but super happy to be improving in my form 💪🏼🥹

Week 4, Day 4: Legs

Great to wrap up week 4. Half way through the program and loving it! Great I’ll def be doing the second guide after this 💪🏼🫶🏼

Week 4, Day 5: Full Body Friday

Solid guide, but today was just not my day. I’m proud of myself for still showing up and pushing through it. But the weight was not moving and I could not get my breathing right. Tough day, but getting through it

Week 5, Day 1: Shoulders & Arms

AMAZING!! My quads are screaming with joy! Crazy I was scared of/ struggles to do 20 before & I just did 30/40 :) with good form :) so happy!!

Love these workouts. I always leave the gym with noodle legs! I feel myself getting a little stronger each week. Thanks for your guidance in the gym. The guide makes lifting more approachable

Week 5, Day 2: Legs

Week 5, Day 3: Back & Core

Week 5, Day 4: Legs

Only had 30 mins today, but happy u did what I could rather than skipping the whole day

Week 5, Day 5: Full Body

GREAT energy today. Did not want to go, but I showed up and had a FANTASTIC workout 🏋️

Week 1, Day 3: Back and Core

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