Name: Playbook - Alex Rice - W3/D5 optional: Full Body
Uploaded: 2024-03-29T18:23:04.905Z
Duration: 60 min
Description: W3/D5 optional: Full Body

Piper

Great way to start the day!  Love the shortness and balance of your workouts!!!

Tabatha

Jennica

Yahaira

Jessica

FULL BODY DAY!

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. 6 min EMOM: Goblet Squats- see exercise description for instructions

SUPERSET
2a. Hammer curls 3 sets | 6-8 reps
2b.Mountain climbers 3 sets | 15 (each) reps

3a. DB Thrusters 3 sets | 8-10 reps

SUPERSET
4a. DB Pullover 3 sets | 10-12 reps
4b. DB skull crushers 3 sets | 12-15 reps

-Set timer for 6 minutes
-At the top of each minute you'll do 8 goblet squats
-The remaining time left in that minute, is your rest time
-Repeat again at the top of the next minute
-You will complete 6 rounds in the 6 minutes
**Choose a weight that allows you to get 8 reps completed with at least a 20 second rest before the next minute

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- 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 Goblet Squat

6min EMOM

SUPERSET
2a. Hammer curls 3 sets | 6-8 reps
2b.Mountain climbers 3 sets | 15 (each) reps

- Start in a standing position with a dumbbell in each hand
- Hold the dumbbells with your palms facing each other (turned inward)
- Curl the dumbbells up engaging your bicep as you curl
- Lower the dumbbells with control

Dumbbell Hammer Curls

- Start in a plank position and lower down into a push up (or knees if needed)
- push back up into a full plank
- Drive your knees towards your chest one at a time back and forth

Mountain Climbers

SUPERSET

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thrusters

SUPERSET
4a. DB Pullover 3 sets | 10-12 reps
4b. DB skull crushers 3 sets | 12-15 reps

- Start lying on a bench with only your upper back/shoulders across the bench
- Place your feet firmly on the floor and place your hips just slightly below the bench (Your head should be off the bench too)
- Grab the upper head of the dumbbell with both hands and hold it straight over your chest, with your arms extended but keeping a small bend on the shoulders
- Both palms should be pressing against the underside of one of the sides of the dumbbell
- While keeping your arms straight, lower the weight slowly in an arc behind your head
-  Make sure your core is engaged and you’re paying attention to your chest and back muscles
- Lower the dumbbell until the head you’re holding reaches around the same height as your head
- Bring the dumbbell back to the starting position keeping your arms extended and your midline engaged

Dumbbell Pullover

- Start lying with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up, contracting your triceps

Dumbbell Skull Crushers

W3/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

Geraldine Russo

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!

Megan

Shelby

W1/D2 Shoulders and Back

Kimberly

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!

Mikayla

Actually sweating buckets right now 🥵🔥

Brianna

W1/D5 optional: Full Body

Best step ups I’ve done. My quads cried 😅

Angie

💛Stephanie💛

W2/D1 Legs (Glute focused)

Roxy

W2/D2 Shoulders and Back

W2/D3 Legs (Quads + Glutes)

🔥🔥🔥💪 feeling stronger every day! Love your workouts!❤️

I like that the workout involves some ab exercises!

Supreet

W2/D4 Chest and Arms + Abs

Courtney

W2/D5 optional: Full Body

Love starting my week and mornings with these workouts!!

W3/D1 Legs (Glute focused)

Last 6 step should raides were a serious burner!!

Rebeca

W3/D2 Shoulders and Back

Mary

Is there an alternative for the elevated squats?

Serena

W3/D3 Legs (Quads + Glutes)

I would love more descriptions or videos on how to do the body weight tricep extensions. Something about it I do not understand.

Patricia

Nicolle

W3/D4 Chest and Arms + Abs

every week the workouts just keeps getting better!!! 🔥🔥🔥🔥🔥

María

Valerie

W4/D1 Legs (Glute focused)

W4/D2 Shoulders and Back

nikki

W4/D3 Legs (Quads + Glutes)

I forgot to slide the complete bar yesterday.

Alejandra

Brittany

W4/D4 Chest and Arms + Abs

The second round did not have a space to record my sets. Not sure if there was a reason or glitch?  Good workout though, damn! 💪🏼

Deanna Moreau

W4/D5 optional: Full Body

Hayley

Kelsey

W5/D1 Legs (Glute focused)

Side plank t raides killed me at the end! 😜

Who knew side plank t raise was a thing lol it got me 🔥

W5/D2 Shoulders and Back

The frog squats are killer! I would love tips on how to the goblet squats with a b-stance.

Izra Farhana Kasmani

W5/D3 Legs (Quads + Glutes)

Curls and tricep set didn’t have tracker. I wish I could have had the option to “add set”.

The last superset with 1 rep was confusing? Glitch maybe?

Kolby

Great workout! Love the alternatives and ab exercises.

W5/D4 Chest and Arms + Abs

Amanda

W5/D5 optional: Full Body

W6/D1 Lets (Glute Focused)

Shoulders shaking so good in the planks 😅

W6/D2 Shoulders and Back

I meant 5 ⭐️ but I was shaking when I hit the button 😂

The superset was my favorite 🙌🏼🔥

Ashley

W6/D3 Legs (Quads and Glutes)

This program was amazing. I lost 14 pounds and have some muscle growth. I am doing the Summer Program next 🤗

Stacy Butler

My last workout of Home 2.0! Loved this program and feeling much stronger since Day 1🤩💪🏼

W3/D5 optional: Full Body

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