Name: Playbook - Morgan Dawson - Workouts #4-Friday
Uploaded: 2021-01-18T11:45:10.029Z
Duration: 40 min
Description: Workouts #4-Friday

Omg!!! I almost DIED! 🔥😅But I’m soooo much stronger and am feeling awesome!

Vanessa

Elbie Oquendo

Taylor

Ceff Polanco

Shantie

Courtney

Ooo I didn’t miss the plank jump jacks lol

Syndessa

Vicky

Maria

Denise

Deja

Just know I’m about to be FINE FINE, as we say in LOUISIANA “BIG FINE!”👌😆

Cheniece

Workout was good. Only thing is it takes me longer than you say lol

Another great workout! My legs have been so sore!!! But I love it. That’s how you know you doing something right haha. Thank you so much! There were some exercises I couldn’t do but I did as many as I could and substituted where I could with other exercises that targeted the same area.

Amanda Grossman

Workout was amazing! Those calf raises were killer and those planks girlllll 🥵

Aisha

Yanni

Omg so difficult 😭 I sweated the most doing this one but I did it! 😁

Dai Alexus

Didee

Lesli

Hailey Naifeh

Miriam Torres

Damn these workouts gave me feeling amazing! Again I can hear you in my head saying “just don’t stop” and that shit gets me through

Jamie

It was lower body, booty and core but my arms are BURNING!!! 🥵🥵🥵

Dormaris

Holy craaaap! I’m dead, felt great though

Ananya

Lemmesha

Paulina

Angel

Got me sweating!!! Wooo!!!! Due to an aggravated wrist injury it was really hard for me to do the abs workout from today's session so I just did day one's core workout instead (I hope that's okay). Got quite the burn. 🔥🔥🔥

CAITHLIN

Antoinette

WORKOUT 🏋🏾‍♀️ 


 X1 WARM 🆙 👇🏾-no rest 
-Side lunge/ inner thigh stretch - 30 secs
-Squat/deadlift warm up 30 secs
-Skiers - 30 secs
-Step ups to kick back - 45 secs

X3 LOWER BODY 🔥👇🏾- 30 sec rest / each round 
-Single leg duck walks - 30 sec each side
-Alternating side lunges - 20 reps total
-Split lunge 15 reps each side- no weight needed.
- 3 way calf raises - 10 reps each direction

X2 BOOTY 🍑👇🏾- 45 sec rest/each round
-Isolated side hip thrusts - 15 reps each side 
-donkey kick with 1 sec hold - 20 reps each side
-Pulsing kick backs - 30 secs 
-Inner thigh leg lifts -20 reps each side 

X2 CORE🥵👇🏾- 30 sec rest each round 
-High to low plank - 40 secs 
-plank jumping jacks-30 secs 
-High plank- 40 secs 

X1, X2, X3 = how many rounds of each group of exercises.

Side lunge/inner thigh stretch

Squat/deadlift warm up

Skiers

Step ups to kick backs

Warm up

Single leg duck walks

Alternating side lunges

split lunge

10 reps facing each direction- 30 total each round.

3 way calf raises

LOWER BODY 🔥

Isolated side hip thrusts

Donkey licks with 1 sec hold

Pulsing kick backs

Inner thigh leg lifts

Booty🍑🔥

High to low plank

Plank jumping jacks

High plank

CORE🥵

Workouts #4-Friday

It was a little tough (I’m a beginner), but definitely worth completing!

Austin

This was great really pushed me I was to uncoordinated to do the clap ab workout but so amazing

Carrie Koester

Cidrena

Workout #1-Tues

Amazing! Easy to follow! I feel the burn 🔥

Alicia

Workout #2-Wens

Nice to at to start before u get into the hard stuff.

Workout #3-Thurs ( Active rest day)

Intense! I feel so good! First week DONE!

Those duck walks with jump squats always be getting my ass 😭😭😭

Workout #5-Saturday

Nene

Workout #6 - Sunday -(Join my live workout or Active rest)

Kennedy

Workout #7- Monday

A killer but I pushed myself and completed it!! So grateful for this program! It helps me prove to myself that I can do anything I put my mind to!

Sierra 

Workouts #8 - Tuesday

Just realize I didn't swipe complete yesterday. Was very grateful for these stretches

Workouts #4-Friday

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