Name: Playbook - Emily Samuel - W1 / D1
Uploaded: 2023-10-08T00:13:31.691Z
Duration: 45 min
Description: W1 / D1

🔥🔥🔥 excited to see results at end of this program

Lindsay

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Kneeling superman (bird dog)

-Lay on your back
-Driving through the heels of your feet, raise your hips up. 
- Lower your hips back down and return to the ground with a neutral spine

Glute bridges

Take 15 steps (feet never less than shoulder width apart) down one way before returning to the starting point (another 15 steps) 

Repeat 2x

Banded lateral steps

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Warm up/ Activation

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

With your palms facing upwards- bend at your hips with a soft bend in the knees and drive your elbows to your hips / dumbbell to your belly

Dumbbell supine rows

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Jumprope

UPPER PULL DAY

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

Circuit B

Be in a plank position, alternate rowing the dumbbells while keeping the hips stable

Dumbbell plank row

Bicep curl into hammer curl

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Circuit C

W1 / D1

Antonia

W1 / D2

W1 / D3

W1 / D4

W2 / D1

W2 / D2

W2 / D3

W2 / D4

W3 / D1

W3 / D2

W3 / D3

W3 / D4

Great upper body gonna keep this after the program ends

W4 / D1

W4 / D2

W4 / D3

I’m so proud of myself for finishing this work out and finishing this program!!!! I love how much stronger I have become! Pics to come. Thanks Emily!!!❤️🔥🔥🔥

W1 / D1

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