Name: Playbook - Alex Rice - W1/D5 optional: Full Body
Uploaded: 2024-03-29T18:23:04.775Z
Duration: 45 min
Description: W1/D5 optional: Full Body

Loved this workout! I’m 11 months postpartum and started working out at home and this by far my favorite program to follow!

Mikayla

Actually sweating buckets right now 🥵🔥

Brianna

Geraldine Russo

Heather Harsch

Nicolle

W1D5 of the 30 day challenge done. It kicked my butt, but if feel good.

Alejandra

Merry

Kelsey

Did this in the morning and it helped me so much with my energy 💪🏻🙌🏽🔥

Melissa

First time trying the arm extension and those were a killer

Jessica

FULL BODY WORKOUT:

1a. Sumo goblet squat 4 sets | 8-10 reps

SUPERSET
2a. Arnold press 3 sets | 6-8 reps
2b. Close grip bicep curls 3 sets | 8-10

3a. DB single leg hip thrust 3 sets | 10-15 (each) reps

SUPERSET
4a. DB underhand bent over row 3 sets | 10-12 reps
4b. Bodyweight tricep extensions 3 sets | FAILURE
ALTERNATIVE EXERCISE: alt. tricep kickbacks 3 sets | 10-12 (each)

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet wide and toed out
- Engage your core and keep your back straight
- Bend your knees and lower your hips towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes, drive up to the starting position

Dumbbell Sumo Goblet Squat

SUPERSET
2a. Arnold press 3 sets | 6-8 reps
2b. Close grip bicep curls 3 sets | 8-10

- Start seated with a dumbbell in each hand with your palms toward your face, elbows forward off the body
- Press the dumbbells overhead rotating your wrists/arms as you press up
-  Reach full extension, palms will be facing forward (away from you) at the top
- Reversing the rotation as you lower the dumbbells to starting position

Dumbbell Seated Arnold Press

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Curl the dumbbell up, engaging your biceps
- Lower the dumbbell with control

Dumbbell Close Grip Bicep Curls

SUPERSET

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench and position the dumbbell above your hips
- Raise one leg up
- Drive your hips up lifting the dumbbell 
- In the top position your knee should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Hip Thrust

SUPERSET
4a. DB underhand bent over row 3 sets | 10-12 reps
4b. Bodyweight tricep extensions 3 sets | FAILURE
ALTERNATIVE EXERCISE: alt. tricep kickbacks 3 sets | 10-12 (each)

- Hinge at the hips to lean forward, knees should be slightly bent
- Pull the dumbbells up toward your hips, keeping your elbows close to your body
- Engage your back as you row the dumbbells up 
- Lower the dumbbells with control

Dumbbell Bent Over Row (Underhand)

*modification: try exercise from your knees

- Start in an elbow plank position
- Straighten your elbows as you raise your body off the floor
- Palms and toes should remain on the floor
(Do not let the elbows flare out)
- Bend your elbows, lowering with control back to the starting position

Bodyweight Tricep Extensions

- Holding dumbbells in each hand, hinge forward keeping a slight bend at your knee
- Arms are bent to 90 degrees, close to your sides
- Extend one arm back, engaging your tricep
- Lower back to starting position and repeat with the opposite arm

ALTERNATIVE: Dumbbell Bent Over Alt. Tricep Kickbacks

W1/D5 optional: Full Body

love using this before my leg workouts! makes my workout more efficient and makes me feel stronger

Tricia

Nidia

i never knew how to properly warm up before my workouts but thanks to alex and this app, i do now!

W1/D5 optional: Full Body

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