Name: Playbook - Yami Mufdi - W6D1: Monday
Uploaded: 2021-01-18T11:50:06.726Z
Duration: 60 min
Description: W6D1: Monday

Feeling hella strong & confident today! 💪🏼🥰

Danielle

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

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

W6D1: 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! 💪🏼💪🏼

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 😭

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

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

Legs and arms... jelly!! 🔥🔥♥️💪🏾

W4D5: Friday

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

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!! 💪

W6D1: Monday

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