Name: Playbook - Yanyah Milutinovic - W4/D6 Full body
Uploaded: 2021-01-18T11:48:19.644Z
Duration: 45 min
Description: W4/D6 Full body

Belle

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!!!

Lily

I finished the 4 weeks!!!! Wow - I can say I loved it!  It was a love / hate, that then turned into a love. I’ll be doing another round...it’s working.

Veronica

One of the best workouts I’ve had in a while!! Definitely coming back tomorrow for more 💪🏼

Kiani

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

W4/D6 Full body

Chelsea

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!

Julia

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

Natasha Petten

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

W1/D5 Abs on fire

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

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!

W1/D6 Full body

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 🥵

Gabriela

Maria

W2/D2 Shoulders

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

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

Maja Jovancevic

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

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!

W4/D6 Full body

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