Name: Playbook - Demi Bagby - W3/D4 Full body
Uploaded: 2023-06-19T15:13:54.502Z
Duration: 45 min
Description: W3/D4 Full body

Afnan Alshehri

Shira

Warm up: x 2 
-Overhead walking lunges 
-Goblet squat 
-Push up  
-KB or Db RDL 
-Inverted row 

Superset: x 3 
-Seated dumbbell press 
-Pull-ups 

Superset: x 3 
-Assisted pistol squat 
-Single leg stiff leg deadlift 

Superset; x 3 
-Bench dips 
-Db bicep curls 

Superset: x3 
-Lying leg raises 
-Scissor kicks

- Holding a single kettlebell overhead perform a slow controlled walking lunge

Kb overhead walking lunge (20m each arm)

-Stand holding a kettlebell at your chest
-Lower into a squat
-Stand up out of the squat
-Repeat

Goblet squat with kettlebell

-Start in a push-up plank position
-Lower yourself to the ground
-Push yourself back up to the starting position

Push-up

- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell RDL

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row (legs straight)

Warm up

-Sit on a bench with an upright back supported a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full arm extension 
-Lower and repeat

Seated dumbbell shoulder press

-Hang from a pull-up bar
-Pull yourself up to the bar touching your upper chest or getting your chin above the bar
-Lower and repeat

Pull-ups

Superset

- Hold on to a box for assistance 
- Push your hips back raising one foot off the floor 
- Reach parallel and extend your leg to come back up 
- Keep your chest up

Assisted pistol squats (10 each leg)

-Perform single leg stiff leg deadlifts alternating back and forth

Alternating single stiff leg deadlift (10 each leg)

- 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

- Engage your bicep as you curl up 
- Keep your core tight

Dumbbell bicep curl (12 each arm)

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

-Lay on your back with your legs elevated 
-Perform scissor kicks

Scissor kicks

W3/D4 Full body

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

I am back with training regularly- had to take break due to an injury-and this was a great workout. Need work on push ups so I can get back to the full range of motion.
Looking forward to the next day!
Thanks:)

Tani

W1/D1 Full body

I’m dead. Really good workout before class! Really killed that one.

Great workout- since I just got back to training again, had to adjust/ lower the reps- eg goblet squats 12 reps, RDL 12 reps, split squats 8-10 reps

W1/D2 Full body - lower focus

Denise

W1/D3 Active recovery & cardio

Mandi

As usual great but I need to work on pistol squats and pull ups

W1/D4 Full body

Wow!  I can breath or type, or I’d say more😂

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

W3/D4 Full body

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