Name: Playbook - Emily Samuel - W1/D4 Full Body
Uploaded: 2023-10-08T00:13:31.863Z
Duration: 30 min
Description: W1/D4 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

Genevieve

Somaih Hameed

Holly

Jackie

THURSDAY ( UPPER BODY)

Complete 3 Rounds of all 4 Exercises.
Complete 10 Reps per exercise / side

A1. Rows (weighted)
A2. SA Chest Press (lay on floor or on bench) weighted
A3. Reverse Flies (light weights- bend over and pull hands apart)
A4. Shoulder Taps


B1. Kneeling Curl Press (Arnold Press) weighted
B2. Lateral shoulder raises (light weights)
B3. Pushups (focus on eccentric motion/ go down for count of 3) *tricep focused*
B4. Bent Over Tricep Extensions (light weights)


Complete 3 Rounds 30 of 30 seconds of work (no rest b/w exercises)
C1. Jumping Jacks
C2. Plank DB Pull Throughs 
C3. Side Plank Rotation

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell bent over rows

While laying on the bench, or the floor in a glue bridge position.. complete a neutral grip chest press

Single arm chest press

- 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

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

CIRCUIT A

With one leg in front of you at 90 degrees, curl and press the opposing hand with the dumbbell

Half kneeling curl press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Start with your hands on the floor 
- Bend at the elbows to come down 
- Come down as slow as you can

slow negative push ups

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

CIRCUIT B

Jumping jacks

In a plank position, pull the dumbbell using your opposite hand to the same side. Continue to alternate

DB pull through

- Start in a side plank position 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Work both sides

Elbow side plank weave (alternating)

CIRCUIT C

W1/D4 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

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

W1/D3 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/D4 Full Body

Community

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