Name: Playbook - Ally Minson - W3 D4: Full Body
Uploaded: 2023-11-08T04:10:43.052Z
Duration: PTnullM
Description: W3 D4: Full Body

- start by standing up straight while holding a weight up above your head
- step one foot back and bend your knees until they are 90°
- step back to starting position 
- repeat

Reverse lunge with overhead hold

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- start laying on your back with knees bent up while holding a weight above you 
- using your abs sit up while keeping your feet on the floor 
- bring the weight up above your head as you sit up
- return to starting position and repeat

Weighted sit up

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-start by holding dumbbells by your sides 
- keeping your elbows by your sides bring the weights up (bicep curl)
- once your elbows are bent and the weights are by your shoulders, press them straight up above your head (shoulder press)
- return to starting position and repeat

Bicep curl to shoulder press

W3 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 D4: Full Body

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 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

W3 D4: Full Body

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