Name: Playbook - Emily Samuel - W1 / D4
Uploaded: 2023-10-08T00:13:31.865Z
Duration: 45 min
Description: W1 / D4

Lindsay

Keeping your hips nice and still- step out to the side, then on a diagonal behind you, then directly back. Complete 15 reps per side

3 direction steps (banded)

- 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)

Jumping jacks

In a glute bridge position, softly push knees out slightly wider than shoulder width, then return to shoulder with before lowering Glutes to almost touching the floor

Banded glute bridges

ACTIVATION/ LOWER PUSH

- Hold the dumbbell at chest height
- Come down pushing your hips back
- Come up a couple of inches and back down
- Focus on a slow controlled movement

DB goblet full + half squat

- Using a single dumbbell in the goblet position perform Bulgarian split squats 
- Repeat for time of reps

Dumbbell goblet Bulgarian split squats

Complete a jumping lunge and alternate sides

Split jump combo

- Elbows under shoulders and hands out front
- Keeping your body still, pull your elbows towards your toes and your toes towards your elbows 
- Keep entire body tight as you hold position for time

Plank (elbows)

CIRCUIT A

Complete a sumo squat holding a dumbbell between your legs

DB sumo squat

Go down into an RDL, then once at the bottom position, bring your hips down and chest up, return to standing from the squat position.

Kang squats

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- alternate sides once you’re done

Lateral lunge (dumbbells)

Banded kickbacks (red long band)

CIRCUIT B

Complete a reverse lunge before moving forward into a forward lunge. Go back and forth

Tik tok lunges

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

DB cossack squat

- Position a band around your ankles
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Monster walks

Alternate sitting up and reaching for an ankle while the other leg remains on the floor

Alt jackknifes

CIRCUIT C

W1 / D4

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

W1 / D1

Antonia

W1 / D2

W1 / D3

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 / D4

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