Name: Playbook - Alex Rice - W6/D5 optional: Full Body
Uploaded: 2024-03-29T18:23:04.068Z
Duration: 60 min
Description: W6/D5 optional: Full Body

Is there a substitute for the ab exercise as it is very difficult to do.

Ashley

Daryan

FULL BODY WORKOUT

Remember to focus on your form! Once you feel comfortable with the form, challenge yourself with the weight you're using. You are stronger than you think!

1a. Sumo deadlift 4 sets | 10, 8, 6, 4 

SUPERSET
2a. DB single arm row 3 sets | 5-7 (each) reps
2b. DB snatch 3 sets | 8-10 reps

SUPERSET
3a. single leg hip thrust 3 sets | 8-10 (each) reps
3b. seated lateral raises 3 sets | 8-10 (each) reps

4a, lateral shoot throughs 3 sets  | 45 seconds

- Stand in a wide toed out stance
- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlift

SUPERSET
2a. DB single arm row 3 sets | 5-7 (each) reps
2b. DB snatch 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

- 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

SUPERSET

SUPERSET
3a. single leg hip thrust 3 sets | 8-10 (each) reps
3b. seated lateral raises 3 sets | 8-10 (each) reps

- 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

- From a seated position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Seated Lateral Raises

- 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

W6/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

Kimberly

W1/D2 Shoulders and Back

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

Carly

I definitely didn’t read 30 sec as 30 reps on leg extensions🫡

Bre Chaires

W1/D3 Legs (Quads and Glutes)

Cinthya Ciprian

Patricia

Victoria

W1/D4 Chest and Arms + Abs

Amanda

Liza

Andrea

W1/D5 optional: Full Body

The kickback rdl’s made me sweat so much

Haley Fenton

Sunceri

W2/D1 Legs (Glute focused)

W2/D2 Shoulders and Back

Great workout!! I’m currently Dying 🫠

Kenia

W2/D3 Legs (Quads + Glutes)

Kennedi

I subbed 12 mins during the cable superset for 12 reps (because I assume that’s what you meant!!!)

Lindsay

W2/D4 Chest and Arms + Abs

Rachel

Brenda

W2/D5 optional: Full Body

W3/D1 Legs (Glute focused)

Mataya

Great workout! Those 6 way raises HUMBLE you 😮‍💨

Marcie

W3/D2 Shoulders and Back

I love these training with basic but killer exercises

Susana

Amazing 😥😥 but dead after that last set

W3/D3 Legs (Quads + Glutes)

The core exercises were such a good finisher! 🔥

Mary Wagner

W3/D4 Chest and Arms + Abs

Emily Pearce

Jennifer

Kiara

W3/D5 optional: Full Body

Mariana

Great workout , I just got confused with the Bstance. Do we switch sides ?

Felicia Morales

W4/D1 Legs (Glute focused)

Loved this workout! Still struggling with the pull ups but seeing improvement!

Grace

W4/D2 Shoulders and Back

Erin

Great workout. I did mostly 12 instead of 8 reps

W4/D3 Legs (Quads + Glutes)

This BURNED especially the core exercises at the end, phewwww 😮‍💨😮‍💨😮‍💨😮‍💨

W4/D4 Chest and Arms + Abs

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

Claire

Jade

W4/D5 optional: Full Body

I am absolutely crushed, great way to start my week 😈

Raised the weight for everything this week so definitely will be sorr

W5/D1 Legs (Glute focused)

Lateral raises kill me 💀 definitely feelin the burn

W5/D2 Shoulders and Back

Allyssa Greene

W5/D3 Legs (Quads + Glutes)

Really enjoyed this workout and pushed myself 💪🏼

Aterra

W5/D4 Chest and Arms + Abs

Great full body to get the heart rate up!

Karla

Great full body day before a beach weekend

W5/D5 optional: Full Body

W6/D1 Lets (Glute Focused)

Waldo

Still struggling with doing a full pull up but I definitely go pull up farther then when I started 💪🏽 getting there!

W6/D5 optional: Full Body

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