Name: Playbook - Emily Samuel - W1/D3 Full Body
Uploaded: 2023-10-08T00:13:31.783Z
Duration: 30 min
Description: W1/D3 Full Body

Somaih Hameed

So good!  Actually sweating by the end. Just what I wanted.

Holly

WEDNESDAY ( LOWER BODY)

Complete 3 Rounds of all 4 exercises. 
Complete 10 reps per exercise / side

A1. Banded Glute Thrusters Off Bench (weights optional)
A2. SLGB (bodyweight)
A3. Curtsy Lunge into Lateral Lunge (same leg) weighted
A4. Wall Sit (30 seconds)

B1. Banded Lateral Steps (10 steps to the left 10 to the right)
B2. Step Ups (weighted)
B3. Deadlifts (weighted)
B4. Squat Jumps ( 30 seconds)

Complete 3 Rounds of 30 Seconds (no rest b/w) exercises
C1. Plank Knee Drives 
C2. Side Planks
C3. Bicycle Crunches

- start with your Glutes on the ground and your T-spine (bra strap line) is against the bench
- with the DB’s on your hips, drive through the heels of your feet to bring your hips to the sky 
- focus on keeping pelvis and chin tucked

Dumbbell glute thrusters (bench)

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

DB single leg glute bridge

Complete a curtsy lunge, then go straight into a lateral lunge holding the kettlebell on the outside of your curtsy lunge leg.

Curtsy lunge into lateral lunge

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

CIRCUIT A

Take 5-10 steps (feet never less than shoulder width apart) down one way before returning to the starting point

Banded lateral steps

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

Jump into the air after completing a BODYWEIGHT squat

Squat jumps

CIRCUIT B

In a plank position, bring one leg across to the opposite elbow- then outside of the same elbow. Repeat on the opposite side

Plank knee drivers

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Side plank

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

CIRCUIT C

W1/D3 Full Body

Im shaking ! First day using this and definitely will be continuing using this app!

Good to be back at the gym, having a plan is helpful and less boring

Krystal

Donya

W1/D1 Full Body

Michelle

Christine

W1/D2 Full Body

Great workout! Wanted to note alternating weaves at the end hurt my shoulders and back, even when trying to engage core. Wondering if I was doing it wrong or if there is cue that could help. Thanks Emily :)

Jean

Amara

W1/D4 Full Body

Can’t even believe how good I feel after this workout!!!

Lauren

W1/D5 Full Body

Killer workout!!!!🔥
I am DRENCHED!🥵🥵
Thank you Em!💕

Antonia

W2/D1 Full Body

Jordan

W2/D2 Full Body

I love u and hate u at the same time hhhh

W2/D3 Full Body

Amazing! Felt it hard in my shoulders lol working to look great in 4 bridesmaid dresses this summer! Gonna get it! 💪🏽

I was about to take off day but now it’s 3 am in my time zone i can say i did it

It was good. I am a beginner, so I don't always do all the rounds, but I am moving!!!

W2/D4 Full Body

Great workout! :) I didn't have time this morning to do the full 11 rounds but better than not doing anything!

W2/D5 Full Body

W3/D2 Full Body

Great workout. Def not 30 mins though more like 50 lol

W3/D1 Full Body

I feel tired this week but it’s new year i shoulda do it

W3/D3 Full Body

W3/D4 Full Body

W3/D5 Full Body

Idk why but this was my fav! Lol maybe cause I had 2 days off and feel strong now haha!

W4/D1 Full Body

Haley

W4/D2 Full Body

W4/D3 Full Body

W4/D4 Full Body

Yay I’m so excited, the result is amazing thank you for keeping in touch with me that means the world to me

W1/D3 Full Body

Community

More workouts from Emily Samuel