Name: Playbook - kennedy nease - Week 1, Day 5: Full Body
Uploaded: 2024-04-01T02:45:48.549Z
Duration: 65 min
Description: Week 1, Day 5: Full Body

we made it to the end of week 1! 
this full body day will work a little bit of everything. we will also be using a variety of equipment!

keep core tight!
push the dumbbells up and lower (control the lowering movement!) until elbows make 90 degree angles.

DB Chest Press

this one is like you’re givin a big old hug! 
do not bring elbows down past your back (or below bench)

keep it nice n controlled!

DB Chest Flies

Come up for standard bicep curl then rotate and come down for a reverse curl

Zottman Curls

knees slightly bent, squeeze the glutes at the top. 
weight is optional💅🏼

Glute-Focused Lower Back Extension

similar to a normal pushup, keep your booty and core tight. 
push away from the ground through your palms, while keeping your body controlled, but pause for a couple seconds at the lowered part of the movement 

can be modified on your knees!

Pause Pushups

Keep bottom low
Use core to bring legs in

Mountain Climbers

land in those heels and into a squat to protect your knees!
chest up
core tight
keep resistance throughout the entire set!

Banded Jump Squats

Week 1, Day 5: Full Body

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!

Kayla

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

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

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

Jasmin

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

LizJohnny

Week 1, Day 3: Back and Core

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

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 5: Full Body

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