Name: Playbook - Alice (Pineapplebrat) Bozinovski - W4/D6 Full body
Uploaded: 2023-10-04T17:16:29.437Z
Duration: 45 min
Description: W4/D6 Full body

SANITAGO

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! 😭😭😭❤️

Daisy Gallegos

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

W4/D6 Full body

Cassandra

Laura 👸🏽🤴🏻

Michaela

W1/D1 Lower body (Quad focused)

Loved it. I’m splitting my push and pulls right now but I just separated them and incorporated them into my workouts at the gym separately. So haaappy to be able to get this app!

Amanda

Jessica

Just finished the summer challenge ready to see more results!

Stephanie

W1/D2 Upper body

It was hard! I didn’t get to the circuit part next time I will!

Taylor

Your workout was good, hard to get good form for so of these though

Kayla Mavor

W1/D4 Lower body (glute focused)

Jaclyn

Jackie

Zahraa

W1/D6 Full body

Chloe

Alyssa

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

Nathaniel

W2/D1 Lower body (Quad focused)

Alexander

A little easier this time but damn my arms hurt

Hannah

W2/D2 Upper body

Those single leg hip thrusts are tough! I loved it!

Lucy

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

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!

W4/D6 Full body

Community

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