Name: Playbook - Yami Mufdi - W4D5: Friday
Uploaded: 2021-01-18T11:49:41.247Z
Duration: 60 min
Description: W4D5: Friday

always love a good leg day! Had to trade the HITT day for leg day 🙃

Jessica

Jordan

Legs and arms... jelly!! 🔥🔥♥️💪🏾

Nita

-Hinge at hips
-Spine straight
-Shoulders back
-Push floor away
-Squeeze glutes on the way up

Barbell Deadlift (Conventional)

-Keep chin tucked
-Drive through heels
-Squeeze glutes
-Controlled the movement

Barbell Hip Thrust

Front Foot Elevated Split Squat

Swiss Ball Glute Bridge

Super Set

-Knees unlocked (minimal knee bend)
-Hinge at hips
-Powerful swing on way up & SQUEEZE GLUTES!

Kettlebell Swing

-Wrists face in
-Feet are hips width distance apart
-Hands are wider than hips widths distance
-Try to keep butt off floor entire time

Tabletop L-Sit (Core)

Tri-Set

W4D5: Friday

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!

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 ♥️

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 😭

W2D4: Thursday

🥵🥵🥵🥵😁😁😁😁 can I be both of these at the same time? Yes. Yes I can.

W2D5: Friday

More and more flexible each time I do this practice. Love it!

W2D6: Saturday

Week 3 let’s goooo!! 💪🏼 adding weight. 😁

My 🦵 are like jello, but they’re getting stronger

W3D1: Monday

I’m loving these upper body workouts!! 🏋🏾‍♀️🔥👏🏾♥️

Weight going up & I got my first calluses 😂

W3D2: Tuesday

W3D3: Wednesday

Arms can barely move after this! Especially after increasing weights. I can feel it in my triceps! 💪

Never thought I’d say this but....I LOVE ARM DAY!!!

W3D4: Thursday

I'm a sumo lifter, but I'm enjoying switching to conventional! It's feeling good! Not add strong as sumo, but totally different feeling for me

Steadily increasing this deadlift weight 💪🏼

W3D5: Friday

By far Yoga is harder than the weekly workouts! I need to go back to beginner classes lol

W3D6: Saturday

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

W4D1: Monday

Week 4 and only getting stronger. Had to add a couple of my own workouts in with this set lol!

W4D2: Tuesday

I thinkkk I made it through 4.5. Sprints getting easier!

W4D3: Wednesday

When I need a workout that I KNOW is gonna push me past a plateau, this is where I come ❤️

Erin

This week was so ROUGH. On the struggle bus.

W4D4: Thursday

W4D6: Saturday

When I first started this workout, I was dying getting through the 20 jump squats. Noticing improvement, it’s not as difficult! 💪🏼🏋🏼‍♀️

Lets gooooo. Skipped a day last week but getting back on track this week!!!

W5D1: Monday

Today seemed too easy. Hopefully that means I’m getting stronger!

W5D2: Tuesday

After leg day on Monday there were so ROUGH. I was definitely struggling

W5D3: Wednesday

Those 5 sets for the overhead press are killer

W5D4: Thursday

W5D5: Friday

W5D6: Saturday

Feeling hella strong & confident today! 💪🏼🥰

Last week!! These 6 weeks went by so fast!!

W6D1: Monday

Finished strong. Really enjoyed this 6 week  challenge and looking forward to the next!

Started with cardio on this one. Let’s just say I was sweating! These six weeks have been challenging but the most rewarding

W6D2: Tuesday

W6D3: Wednesday

You what. Didn’t see the physical progress like I wanted but I definitely got stronger and pushed me at the gym!

W6D4: Thursday

Increasing weight. Feeling stronger and like a freaking champ!! 💪

W4D5: Friday

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