Name: Playbook - Ally Minson - W2 D4: Full Body
Uploaded: 2023-11-08T04:10:43.011Z
Duration: PTnullM
Description: W2 D4: Full Body

- perform the first half of an RDL
- at the bottom pull your elbows back to perform a row
- bring your arms back down straight then squeeze your glute forward to perform the second half of the RDL
- repeat this order for the desired amount of reps

Dumbbell rdl to row

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- start with legs just outside shoulder width
- hold dumbbells straight down on the inside of your legs 
- perform a sumo squat by sitting down with your hips back and squeezing your glutes at the bottom to stand back up 
- at the top do a neutral grip (or hammer) bicep curl by keeping your elbows tucked by your side while lifting the dumbbells to your shoulders and back down 
- repeat

Sumo squat to bicep curl

- start the exercise by holding 2 dumbbells with your arms straightened above your head 
- keeping your core tight alternate lifting your knees up and down

Overhead hold with knee lift

- start laying on the floor with feet shoulder width apart and about 1 foot from your butt and knees bent 
- press your hips up into a glute bridge and hold
- while holding your glute bridge hold dumbbells in your hands with your elbows touching the floor and hand directly above elbows 
- press the dumbbells so your arms straighten directly over your shoulders 
- when bringing the dumbbells back to starting position be sure to only tap your elbows lightly on the floor before bringing them back up 
- complete the desired reps on chest press while HOLDING the glute bridge

Glute bridge with chest press

W2 D4: Full Body

Perfect!! Got me motivated for my 5am workout even though I was tired!

abby

Janelle Trichell

Cassie

W1 D1: Glutes & Hamstrings

W1 D2: Back & Biceps

W1 D3: Active Rest Day

W1 D4: Full Body

W1 D5: Quads & Glutes

W1 D6: Chest & Triceps

W1 D7: Active Rest Day

W2 D1: Quads, Glutes & Calves

W2 D2: Back & Biceps

W2 D3: Active rest day

W2 D5: Glutes & Hamstrings

W2 D6: Chest, Triceps & Shoulders

W2 D7: Active Rest Day

W3 D1: Legs

W3 D2: Back & Biceps

W3 D3: Active Rest Day

W3 D4: Full Body

W3 D5: Legs

W3 D6: Chest & Triceps

W3 D7: Active Rest Day

W4 D1: Legs

W4 D2: Back & Biceps

W4 D3: Active Rest Day

W4 D4: Full Body

W4 D5: Legs

W4 D6: Chest & Triceps

W4 D7: Active Rest Day

W5 D1: Glutes & Hamstrings

W5 D2: Back & Biceps

W5 D3: Active Rest

W5 D4: Full Body

W5 D5: Quads, Glutes, Calves

W5 D6: Chest & Triceps

W5 D7: Active Rest

W6 D1: Glutes & Hamstrings

W6 D2: Back & Biceps

W6 D3: Active Rest

W6 D4: Full Body

W6 D5: Glutes & Quads

W6 D6: Chest & Triceps

W6 D7: Active Rest

W2 D4: Full Body

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