Name: Playbook - Emily Samuel - W1/D4
Uploaded: 2023-10-08T00:13:31.865Z
Duration: 35 min
Description: W1/D4

Shreya Agarwal

Sarah

Christine

🪜 WORKOUT

10-1 Squats 
10-1 SLGB
10-1 child pose push up 
10-1 shoulder taps 
10-1 burpees 
10-1 alt rows 

Complete 10 reps of everything the first round, 9 reps of everything the second round, 8 reps the 3rd round.. until you get all the way down to 1 rep of everything :) (total of 10 rounds)

10-1 Kang Squats 
10-1 SLGB
10-1 walk out to push up
10-1 shoulder taps 
10-1 burpees 
10-1 alt rows 

Complete 10 reps of everything the first round, 9 reps of everything the second round, 8 reps the 3rd round.. until you get all the way down to 1 rep of everything :) (total of 10 rounds)

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 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

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

In a plank position, alternate tapping your shoulders without wiggling the hips

Shoulder taps

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- 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

LADDER WORKOUT

W1/D4

Carmen

W1/D1

It’s so great! I got sweaty this upper body. You know that I hate upper body. Your upper body program so better than other.

W1/D4

Community

More workouts from Emily Samuel