Name: Playbook - Yami Mufdi - W4D1: Monday
Uploaded: 2021-01-18T11:49:49.185Z
Duration: 60 min
Description: W4D1: Monday

Legs days are always killer especially when increasing the weight on squat rack!

Jessica

- Weight on heels down
-Chest up
-Core tight
*Increase weight for each set!

Barbell Squat

-Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
-Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
-Drive through the heel of your lead foot and extend both knees to raise yourself back up.
-Step forward with your rear foot, repeating the lunge on the opposite leg.

Dumbbell Walking Lunges

Wide Leg Press

-Weight on heels
-Chest stays upright
-Jump forcefully
-Lland under control

Jump Squats

Super Set

-Drive through heels
-Shoulders back
-Push box away
-Core tight
-Lower under control

Dumbbell Step-Ups

_Press floor away
-Land soft
-When you jump, think “up” (not “forward”)
-Extended hips at the top
-Step down one foot at a time.

Box Jumps

V-Ups

-Hands should be on cables on either side of neck.
-Keep hips right above knees.
-Only thing that moves is your torso.
-Keep constant tension in your core throughout the movement!

Kneeling Rope Cable Crunch

W4D1: Monday

Rita

Can’t wait to start this one again in our new home gym. I have more endurance from the HIIT workout so I can already feel the difference!

Jordan

After almost 2 months off i finally made it back to the gym. It’s safe to say I am going to be dead tomorrow morning, this workout killed me!!

Miranda

W1D1: Monday

Feels sooo good to be back. My new gym doesn’t have a machine to do the hyper back extensions do you have a replacement for that move or something that compares to that? lol hat is one of my favorite moves!

Ivanina Vargas

Brittani Mannix

W1D2: Tuesday

Ohhh man, you had me sweating over here. I’m actually really happy at how much I sweat today!! 💪🏼💦

Natalie Jo

Brooke MacFee

W1D3: Wednesday

I think this has been my favorite workout so far! Demolished it! 💪🏼💪🏼

Danielle

Arms are jello but I’m feeling good! ❤️

Rebekah

Those barbell press ups and close grips were 🥵🥵🥵. Can’t wait to see these 💪🏼 progress tho 😁

Nathalie Polanco

W1D4: Thursday

Jadi

W1D5: Friday

Haven’t done yoga since our one on ones. After this session I question why I ever stopped. It felt amazing and relaxing!

I needed this session, pushed through my cold. 🌟🧘🏾‍♀️ Great session ♥️

Nita

W1D6: Saturday

I felt great, and I added some more weight!! Let’s gooooo!! 💪🏼

Had to double up on workouts since I missed a day, and holy cow the legs are jello. Also went to the gym in daylight today! Whooo!!!

Just as dead as I was last week 😭😭 added 15lbs to my squat though ! 😃

W2D1: Monday

Beginning my birthday leaving the gym doing my favorite day! 🎉

I loveeeee a good upper body day! 😍😍

W2D2: Tuesday

Hurt like hell but already feel better about myself!

Kenzie Gossmeyer

Pushed myself!  Last week was only able to get through HIIT 4 times, this week I completed it 5 times!!! 💪🏼

Sue Dobias

W2D3: Wednesday

My second round at this challenge. So happy

🔥🔥love the combination of the shoulders chest and tris. Missed this last week due to the plague. Can’t lift my arms 🤣

Brittany

Seeing so much definition in my arms already!!! 😍😍😍 love this so much 😭

W4D1: Monday

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