Name: Playbook - Yanyah Milutinovic - W1/D6 Full body
Uploaded: 2021-01-18T11:46:21.588Z
Duration: 45 min
Description: W1/D6 Full body

Loved it, HARD!
The squat curls and press showed the same video though?

Chelsea

Squat curls and squat into shoulder press seem to have same tutorial video

Alexa

Hi, I love your workouts. There was one that was labeled incorrectly I think. Or at least the movement didn’t reflect the title. It was the squat into shoulder press. No worries for me, I knew what it was but just FYI. Thanks for the sweat!

Julia

Brittany

I enjoyed this one. I think the squat to shoulder press animation and description is wrong though. It has another squat curl animation and description

Natasha Petten

Loved that workout! My favourite one so far

Kalisi

Fire 🔥 - not giving up after a few days of unexpected ish.

Veronica

veronika

Marci

Killer full body WOD. I treated it like a HIIT, with little rest intervals. Finished in 38 minutes and burned  328 calories (273 active calories).

Genaye

Humbling! 😂.. had to go lighter to get those reps in. Felt the burn!👍

VicRea

F***ing amazing full body!! What a burn!!

Susie

Awesome workout. Took me some time. I'm actually already seeing results. 1.5kg down and around 7 cm in waist.

Maja Jovancevic

Always amazing!!! I’m sore but a good sore not like it hurts unless I squat 😂

Gabriela

Candice

Nice new view on doing arms with bended legs this includes the core and legs even more!

Andrea

Uff, I made it thru the first week, week2 I'm coming for you. By the way, I'm sweaty sweaty jajajja. Thanks Yanyah XOXOXO from 🇩🇴🇩🇴😘

Reiny

How do u do it??!!! Huffing and puffing and blowing the house down!! Oh boy!!!

Lily

Full body workout 💪full week 😍 I'm so tired but super excited. I love all your workouts 💕

Katherine

Tons of mind-muscle connection today, feeling it and enjoying it to the max! 🔥

Aran CI

Maria

You’ve been an inspiration to me for a long time. I was ECSTATIC to find out about your app and it doesn’t disappoint. Just finished my last workout in Week 1 and my entire body is on 🔥🔥🔥. Thank you, Yanyah!

Chantelle

Nancy

Loved it 🥵🔥! Really looking forward to doing everything as it specifies after baby is here! I know I will see the results!!! I can feel it now even by having to modify a few of the sets. 💪🏼💪🏼

Nagahi

Asma

Week 1 done!  Can honestly say I look forward to working out in the AM. Everyone needs to jump on this program.

Those knee tucks are brutal 🥵 
I literally can say I crushed w1

Perla

Great workout, thank you! Could’t  manage to finish all sets, but in one or two weeks I know I will get there!

Elitsa

Single Arm Dumbbell Row 
Squat Bicep Curls 
Triceps Pullback 
Dumbbell Front Row 
Squat Into Shoulder Press 

Superset
Incline Chest Press 
Incline Butterflies 
B-Stance RDL 
FullBody Knee Tuck Crunches

- With your hand stacked under the shoulder, have both foot flat on the ground and one hand on a bench
- Hold the dumbbell directly under your shoulder, off of the bench
- Pull the dumbbell to your hip, using your shoulder and elbow.
- Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back

Single Arm Dumbbell Row

- Start with a wide squat stance with your toes pointed out
- Hold the dumbbells with your arms extended 
- Curl the dumbbells up squeezing your biceps at the top
- Keep your chest up and core engaged

Squat curls

- Start in a staggered stance 
- Hinge at the hip and lean forward 
- Keep a neutral spine and core tight 
- Extend the dumbbells engaging your triceps

Tricep Pullback

- Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
- While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
- Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
- Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

Dumbbell Front Row

- Start in a wide stance with your toes pointing out and your arms extended in front of you
- Keep your back straight and core tight 
- Curl the dumbbells up squeezing your biceps at the top
- Come down in a controlled motion

Squat into Shoulder Press

- Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
- Press the handles forward by extending through the elbow.
- After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Incline Chest Press

- Sit on the floor and lean back at about 45 degrees
- Hold the dumbbells with your palms facing each other
- Open your arms keeping a slight bend at the elbow
- Come back in engaging your chest
- Flex your elbows bringing the dumbbells down
- Extend your arms

Incline Butterflies

Circuit

- Start with your feet in a staggered position 
- Come down with a slight bend at the knee 
- Keep your spine in a neutral position and your core tight 
- Come down until you reach shin height 
- Pull up engaging your hamstrings and glutes

B-Stance RDL

- Sit on the floor with your back at 45 degrees
- Raise your legs with a bend at the knee 
- Place your hands on your head
- Bring your knees in as your torso comes in
- Extend your legs and lean back
- Keep your core engaged

Knee Tuck Crunches

W1/D6 Full body

Super difficult for Day 1. Looking forward to seeing the progress & improvements throughout the weeks!

Jasmin

Wow! This was a KILLER workout. Legs are jello! Thank you!

W1/D1 Lower body

Great!! First one of your workouts for me :)

Delyse Nelson

Geli

Phyllis

W1/D2 Shoulders

Jenna

Erika

JOANISEL TORRES

W1/D3 Silent HIIT

I have very bad ab strength and had a hard time doing most of these exercises

Still here!  Looking forward to a new workout...

W1/D5 Abs on fire

meriah

Fire. Interrupted by my 10 month old baby so hugged it out, played with a squeaky toy, put her down to nap, straight back on it. Getting it made.

W2/D1 Lower body

Ruth

Great!! It’s about 100 in LA! So cardio and these workouts double the sweat 🥵

W2/D2 Shoulders

425 active calories - this HITT I won’t give up ever!

I am dead...and yet very much happy 💪💪💪

Kirsten

W2/D3 Silent HIIT

Double session today to make up for 3 missed workouts last week.

Amazing ab workout! Pushed through it like a warrior 💪🏽 I know for a fact sore won’t be able to describe what I’m going to feel tomorrow! & I can’t wait!

Nohelia

W2/D5 Abs on fire

Belle

Still good shit!  I’ve seen such a change...hooked.  Can’t wait for new program that I can do at home.

Daily dose of greatness courtesy of you!  See you tmrw!

W2/D6 Full body

Got a goal in mind and you’re helping to get there.  Happy Wednesday-

W3/D1 Lower body

W3/D2 Shoulders

I hate this workout and I love it when I’m finished with it. Lol 🔥

If I cant get out of bed tomorrow, blame it on Yanyah jajajaja. Getting better with the triple squat🏋🏾‍♀️❤

W3/D3 Silent HIIT

Intense! I can’t get the elevated  curl up high

W3/D5 Abs on fire

Seriously DEAD. Lol it takes a lot for me to start sweating. I was sweating in minutes. Straight fire workout💪🏼👏🏼

Jennifer

Great!! Feeling sore already. Remembering the full hit workouts without having to look at you doing it 😅👏🏻💦

W3/D6 Full body

I’m getting stronger!  These workouts make me work but not as bad as much as before!  That’s progress!  Down officially 12 pounds.

Did I mention I loved these sets?!! The Quad extension!! Beast mode!!

W4/D1 Lower body

A little hard for me... when my wrist decides to dislocate a little... 🤦🏻‍♀️ modified, but pushed thru!!

W4/D2 Shoulders

Still at it....need a few tests days as I’ve been going hard.  Did other cardio...

30 minutes of cardio! And this workout killer as always 🔥

W4/D3 Silent HIIT

Just finished my second round of this amazing series.  Round 3???  Yes please.

No words... pushed thru!! Gotta finish!!💪🏼

W4/D5 Abs on fire

I never thought i’d make it to today. Looking forward to completing the next one. This app really pushes you to reach your goal. It’s the only coaching i need rn.

Riezl

I’m done!!! But will definitely do it again w some other sets!!! Thank u Yanyah!!!

W1/D6 Full body

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