Name: Playbook - X2: Omar x Emily - W5/D3: Full Body
Uploaded: 2021-01-18T11:46:04.557Z
Duration: 45 min
Description: W5/D3: Full Body

I love your workouts! I aspire to be like you Emily!

Lara

This one really challenged me because I'm exhausted this week, but I did it!!!💪💪💪

Tricia

Bethany McDowell

FULL BODY

Complete all A set exercises for 4 sets before moving onto B set, etc

What You Need:
➡️ Dumbbell 
➡️ Kettlebell
➡️ Barbell
➡️ Pull-Up bar
➡️ Cable

Modification:
➡️ hold one heavy dumbbell with both hands

[Barbell] Sumo Deads

On the 10th rep hold the top of the chin-up for 4 sec

Modification:
➡️ use assistant pull-up machine
➡️ use a band around the knees attached to the bar

[Body Weight] Chin Ups + Final Rep Hold

Complete 5 all one side, 5 the other continuous

[Dumbbell] Single Sided Burpee

Complete 4 rounds of set B movements, no rest

Complete 10 on one side then 10 on the other

[Dumbbell] Staggered Suitcase Squat Press

[Kettlebell] Over Head Swing

Modification:
➡️ Use the Roman chair and support arms on the pads drive knees up then kick them straight out

[Body Weight] Hanging Leg Raise Knee Tuck Toe To Bar

Complete a hinge-row pyramid up to 10 then back down as follows:

1 hinge, 1 row
1 hinge, 2 rows
1 hinge, 3 rows
1 hinge, 4 rows
1 hinge, 5 rows
1 hinge, 6 rows
1 hinge, 7 rows
1 hinge, 8 rows
1 hinge, 9 rows
1 hinge, 10 rows
Then back down

[Cable] Hinge-Row Pyramid

FINISHER

W5/D3: Full Body

Vanessa

It was fun and way harder than I thought. Great workout

Erica Ravelo

Carolina

W1/D1: Full Body Unilateral

Rachel Takacs

Great. Feeling good, definitely kept stretching out sore muscles.

Kaila

W1/D2: Push Pull

Fatima Bekkari

Stacey

This was definitely a killer!!! But got it done.. almost died... but I didn’t hahahahaha

Valerie

W1/D3: Cardio

I thought I was in shape... this was killer even with some equipment modifications!

Allyson

W1/D4: Legs & Core

Not sure if it should be cycle through for 20 min or do 10 rounds (so each circuit 3 times)

I added a progression pull up work out. I did it prior the cardio workout.

Kneeling Lat Pull Down
Scapular Pulls 
Pull Up Negative (Work way up to 30sec negative hold) Did 3 secs today. 
Banded Pull Ups 
Inverted Row
All 3 Set 8-10 Reps 

I am very determined to get 5 full body pull ups by the end of this 6 weeks. And drop 10 pounds.

Khalil Blaine

W1/D5: Cardio

Mobility + Cardio = Intelligent Drip. Got it done! Easy peezy!

Kaylyn

W1/D6: Mobility

Great. Really stretched and rolled out sore muscles.

W1/D7: Active Recovery

Christy

W2/D1: Full Body Unilateral

Burpee finisher was too difficult for the level I am currently at. Loved this workout though

W5/D3: Full Body

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