Name: Playbook - Alice (Pineapplebrat) Klomp - W3/D6 Full body
Uploaded: 2021-09-20T17:12:06.580Z
Duration: 45 min
Description: W3/D6 Full body

Daisy Gallegos

Brianna Kopernik

Alma

Warmups x 3
- Squats x 12
- Split stance rdl x 8

Superset x 4
- Barbell row x 10
- Incline Pushups x 10

Superset x 4
- Sumo rdl x 8
- Hamstring curl x 12

Circuit x 3
- DB Incline curl x 10
- Bench dips x 10
- Alt leg extensions x 15
- Machine crunch x 15

- Bend at the elbows to come down
- Keep your core engaged

Incline pushup

- Keep a slight bend at the knee
- Keep your lats engaged 
- Come down to shin height and pull up

Split stance rdl (2lbs)

Warmup

- Hold the barbell with your hands facing away from you
- Pull the bar up engaging your back
- Pause at the top and lower slowly

Barbell row

Superset

- Start with a wide stance and your toes pointed out
- Hold the bar and pull up keeping your lats engaged 
- Reach full extension

Sumo deadlift

- Keep your back on the pad
- Lower your heels
- Engage your hamstrings as you come down

Seated hamstring curl

- Curl the dumbbells up
- Engage your biceps at the top
- Lower with a slow controlled movement

Incline curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Keep lower back on mat
- Extend one leg then the other

Alt. leg extensions

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

Machine ab crunches

Circuit

W3/D6 Full body

Fast paced and great to get the heart rate up. Happy for the fat burning exercises!

Jackie

Anna

Difficult af. But damn it feels good to be back

Frida

W1/D1 Lower body (Quad focused)

My arms were burning before I even left the gym! Loved this workout

I’m used to doing the 6-week program so this was definitely different for me but In a good way

Jasmine

Rudy

W1/D2 Upper body

Great start to my morning. I really felt like my glutes were on fire!

The Bulgarian split squats…f*** This was such a good workout! I slowed it down to really focus on form. Thanks, Alice 🦵🙌🏻😮‍💨

Emily Weiss

Zahraa

W1/D4 Lower body (glute focused)

Robin-Maria

Really solid full body workout. Fair play. Only comments would be A. More detail on the mechanics of the workouts i.e feet placement, “avoid lifting shoulders”, that kind of thing and B. Alternative workouts if you dont have access to the machines included.

James

W1/D6 Full body

Alyssa

I started getting back into working out everyday after years of not doing it and that kicked my ass lol

Nathaniel

Taylor

W2/D1 Lower body (Quad focused)

Alexander

A little easier this time but damn my arms hurt

Hannah

Brendaa

W2/D2 Upper body

I can’t get the hang of the cable pull throughs so I’ve been substituting for hyperextensions. I knowww I should just try to work thru it but I get frustrated doing an exercise when I don’t feel mind-to-muscle connection.

Also with the hip thrust/split squat set I use the smith machine. I like it cuz I can load heavy weights for hip thrusts and it’s easier to balance for the split squats!

Jessica Quick

Great workout — I really like the video demonstrations. I’m not used to some of these exercises so it’s a helpful reference to make sure I’m doing it correctly.

Victor

Delanie

W2/D4 Lower body (glute focused)

I’m confused bc for the warmup circuit it says squats in the description. But then in the actual workout it says incline push-ups🧐

Been doing squats bc push-ups already come later and I can only do so many lol

Brittani

W2/D6 Full body

I started adding ankle weights to these workout and oh my….

I've never been so stinky and sweaty after a floor workout! Feels good💪🏼💪🏼

Perfect workout at home when you don't want to go to the gym right after Christmas!

Ashleigh

W3/D1 Lower body (Quad focused)

Great workout! It would be cool to have a memo feature to track what weight you’re pushing so you can see progress, or just not forget for the next workout lol

Leah

W3/D2 Upper body

Amazing workout. Glutes are super tight 😂

I wish I could get some tips on how to set myself up since some of these variations are different than what I’m used to.

Madalynn Spyker

W3/D4 Lower body (glute focused)

This one is really great! Challenging and I feel great afterwards

Viktor

W4/D1 Lower body (Quad focused)

As always, a great way to work out my upper body. Challenging and enjoyable!

W4/D2 Upper body

I’m weak and wobbly 😂😮‍💨 thanks homie.

W4/D4 Lower body (glute focused)

It was challenging and awesome! This is the first time I’ve actually finished a workout plan 🥳💪🏾

Nyero

It’s given me the results I’ve always worked so hard for before but never got, til now with your program! 😭😭😭❤️

W3/D6 Full body

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