Name: Playbook - Demi Bagby - W4/D4 Full body
Uploaded: 2023-06-19T15:13:54.523Z
Duration: 45 min
Description: W4/D4 Full body

Afnan Alshehri

Warm- up:
-Hip thrusts
-Glute bridge hold            
-Crab walk or table top hold

Circuit: 
-Single arm db row               
-Zottman curl
-Db bench pull-over

Circuit: 3-4x
-Hammer curl                 
-Renegade row
-Single arm preacher curl

Superset: 3-4x
-Hanging leg raises or knee raises
-Assisted pull-up

Cool-down:  20 minutes of cardio

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip truster

-Lay on your back with your legs bent and feet flat on the floor 
-Press your hips up towards the sky until your body is straight and your glutes are activated and flexed
-Lower and repeat

Glute bridge

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling and hold the position

Table top hold

Warm up

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row (12 each arm)

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Circuit

- Keep your thumbs facing up as you curl 
- Engage your biceps at the top
- Lower with a controlled motion

Dumbbell hammer curl (12 each arm)

-Start in a push-up plank position with your hands on dumbbells
-Hold the plank as you roe the dumbbells one at a time to your sides and back

Renegade row (12 each arm)

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls (12 each arm)

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tucks

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Band assisted pull-up

Superset

Cardio of choice for 20 minutes at a moderate pace. Elliptical shown for reference.

- Work on elliptical at a moderate pace for desired time

Elliptical (moderate pace)

Cardio cool down

W4/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😂

Shira

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 💪

W4/D4 Full body

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