Name: Playbook - Alex Rice - W2/D5 optional: Full Body
Uploaded: 2024-03-29T18:23:04.869Z
Duration: 60 min
Description: W2/D5 optional: Full Body

Megan

Courtney

Deanna Moreau

Geraldine Russo

Alejandra

W2D5 lets gooo! Feeling stronger & stronger!

Nicolle

Merry

Worths x2 since I did it on Christmas Eve 😂🙌🏽🎅

Melissa

Those lateral shoot throughs got me sweating! 🥵

Natalee Arredondo

Awesome workout! 

Already seeing more definition in my arms!

Veronica Gable

LET'S TRAIN FULL BODY

Remember form is most important. Once you have the form nailed down, challenge yourself with the weight you're using. If you are flying through your exercises- it's probably time to see if you can use heavier weights.

1a. DB Sumo Squat (heavy) 4 sets | 8-10 reps **Last set is a drop set-see exercise description for details

SUPERSET
2a. Hand release push ups 3 sets | 10-12 reps
**Modify to knee's if needed
2b. Seesaw bent over row 3 sets | 6-8 (each) reps

SUPERSET
3a. DB Snatch 3 sets | 8-10 reps
3b. 1.5 Bicep Curls 3 sets | 6-8 reps

4a. Lateral shoot through 3 sets | 45 sec

drop set instructions:
-start with a heavy weight, do as many as you can
-drop to medium weight, do as many as you can
-drop to light weight, do as many as you can
=1 set

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- 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 Squat

SUPERSET
2a. Hand release push ups 3 sets | 10-12 reps
**Modify to knee's if needed
2b. Seesaw bent over row 3 sets | 6-8 (each) reps

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand Release Push Ups

- Hinge forward at the hips until your chest is near parallel to the floor, while staying wide across the chest, letting the weights hang down toward the floor
- Make sure you’re sitting back strong in your hips, glutes, and hamstrings, rather than depending on the strength endurance of your lower back
- Keeping your elbows close to your body and your shoulders down and away from your ears, pull one dumbbell up toward your rib cage using the muscles of your upper back
- As you return that weight to the start position, simultaneously row the other upward so that they pass in midair
- Repeating back and forth for time or reps

Dumbbell Seesaw Row

SUPERSET

SUPERSET3a. DB Snatch 3 sets | 8-10 reps
3b. 1.5 Bicep Curls 3 sets | 6-8 reps

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Snatch

- Start in a standing position with a dumbbell in each hand
- Hold the dumbbells with your palms facing forward (away from you)
- Curl the dumbbells up, engaging your biceps
- Lower the dumbbells half way, then Lift them back up to the top
- Lower the dumbbells all the way down to starting position

Dumbbell 1.5 Bicep Curls

- start in a table top / bear plank position
- hands and knees shoulder width (knees raised off the ground)
- rotate your body to the right, keeping your right leg and left hand on the ground
- lift your right hand and kick your left leg all the way though as if your trying to kick something on the other side of your body
- return to bear plank position and repeat on the other side

Lateral shoot through

W2/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!

LOWER WARM UP

Sofia

UPPER WARM UP

Loved this at home workout! Definitely felt in the glutes! 🍑

Ashlee Caldwell

Misty

Sydney

W1/D1 Legs (Glute Focused)

Zhari

First official one done and dusted, thank you!

Shelby

W1/D2 Shoulders and Back

W1/D3 Legs (Quads and Glutes)

Marisa

W1/D4 Chest and Arms + Abs

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

W2/D5 optional: Full Body

Community

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