Name: Playbook - Alex Rice - W4/D5 optional: Full Body
Uploaded: 2024-03-29T18:23:03.987Z
Duration: 60 min
Description: W4/D5 optional: Full Body

Grace

Great full body! On the first superset, it says reps of 1. I did 3 x 8!

Claire

Jade

Kiara

Let's train full body!!!

Remember to focus on form. Once form is nailed down- challenge yourself with the weight you are using. You are stronger than you think!

1a. single legged leg press 4 sets | 8-10 (each) reps

SUPERSET
2a. Kneeling single arm shoulder press 3 sets | 6-8 (each) reps
2b. DB RDL 3 sets | 8-10

SUPERSET
3a. Single arm row 3 sets | 6-8 (each) reps
3b. Close grip bench press 3 sets | 8-10 reps

4a. DB snatch 3 sets | 30 sec (each)

- Keeping your back flat against the pad
- Place your foot midway on the platform
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position
- Complete desired reps then repeat on the opposite side

Single legged leg press

SUPERSET
2a. Kneeling single arm shoulder press 3 sets | 6-8 (each) reps
2b. DB RDL 3 sets | 8-10

- Start in a half kneeling position, holding a dumbbell at your shoulder
- Press the dumbbell up to full arm extension
- Lower the dumbbell with control to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Half Kneeling Single Arm Shoulder Press

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell RDL

SUPERSET

SUPERSET
3a. Single arm row 3 sets | 6-8 (each) reps
3b. Close grip bench press 3 sets | 8-10 reps

- Hinge forward at the hips until your chest is parallel to the floor, one hand on the bench and the opposite hand holding a dumbbell
- Keep the grip neutral, so that your palm is facing your body, and keep your arm outstretched
- Slowly, and with control, bring the dumbbell up toward your hip, hinging at the elbow
- The movement should come from your back and shoulder muscles, not from your arm
- Pause at the top of the movement, before lowering the dumbbell back to your starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Row

- Lying on a flat bench, arms extended with a dumbbell in each hand (palms facing each other)
- Lower the dumbbells, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell Flat Close Grip Chest Press

- 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

W4/D5 optional: Full Body

Something I need to really start doing! Thank you!

Ana duncan

Nicole

After a long break, I’m back at it. 25 minutes later I’ve warmed up! I do this plus I add a few of my own moves!

Heidi

LOWER WARM UP

It was amazing. It helps me with my back pain!!

Sabina

Antonia Westphal

UPPER WARM UP

Karen

Alicia

Love the pyramid and drop sets incorporated 🩷

Lauren

W1/D1 Legs (Glute Focused)

Gisele Rigo

W1/D2 Shoulders and Back

Oh my godddd. What a workout! Totally thought it would never end but in the best way 🤣

W4/D5 optional: Full Body

Community

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