Name: Playbook - Ellen Nieman - W1/D5 Full Body
Uploaded: 2024-03-20T17:09:08.125Z
Duration: 60 min
Description: W1/D5 Full Body

Darvina

Lily

Good little burn been doing the workouts with a weighted vest on preparing for a class

Lakleyn

Jennifer

Tokyo

5 days in a row. First time in a long time. 🔥🔥🔥

Warm-up:

5 min treadmill incline walk

1 set of each for 30 seconds:
Banded External Shoulder Rotation Banded Pull Aparts
Leg Swings (front/back & side to side) 
Side Lunges

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

Bent over barbell row

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Machine t-bar row

Alternating bicep curls

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

-Keep a slight bend at the front knee- Come straight down until your reach shin height - Pull back up

DB bulgarian split squat

W1/D5 Full Body

Worked up a great sweat. Recently switched to this from HIIT workouts and was worried I wouldn’t feel as tired- I was wrong!

Gina

Really like the sequence of sets and the timing of the rest works for me great 👌

Joana

Great workout! A nice change up from what I usually do and challenges me more!

Josi

W1/D1 Upper Body 1

Spring

👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽

I no won’t be able to walk tomorrow but dang that felt good!!

W1/D2 Lower Body 1

Great workout…feeling the 💪🏼💪🏼

Casey

Another 🔥 day! Thankful for a break from lower body 😅 the workouts are working

Bailey

W1/D3 Upper Body 2

The burn went crazy 😰🔥 awesome workout !

Kayla

Ssttooppppp!! So good!! Baby giraffe legs tomorrow!

W1/D4 Lower Body 2

Chadia boussaert

W2/D1 Upper Body 1

W2/D2 Lower Body 1

W2/D3 Upper Body 2

W2/D4 Lower Body 2

Not going to lie, I normally skip the split squats. Did them today, feeling it!

W2/D5 Full Body

W3/D1 Upper Body 1

W3/D2 Lower Body 1

W3/D3 Upper Body 2

W3/D4 Lower Body 2

W3/D5 Full Body

W4/D1 Upper Body 1

W4/D2 Lower Body 1

W4/D3 Upper Body 2

Now time to eat some turkey.  Happy Thanksgiving.  Burn baby burn

W4/D4 Lower Body 2

W4/D5 Full Body

W5/D1 Upper Body 1

W5/D2 Lower Body 1

W5/D3 Upper Body 2

Shannon

W5/D4 Lower Body 2

Bulgarian split squats will be the death of me 💀

W1/D5 Full Body

Community

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