Name: Playbook - Grace White - Friday | Full Body
Uploaded: 2023-09-07T04:50:03.756Z
Duration: 45 min
Description: Friday | Full Body

Giovaninna

Never have I ever sweat so much in my life!! 💦🔥

Amberlie Carter

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back, Chest, & Biceps
Wednesday: Legs
Thursday: Shoulders & Triceps
Friday: Full Body
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-Steady pace cardio of your choice instead of sprints.
-dumbbell front squat instead of wall balls
-dumbbell chest fly instead of kettlebell v-ups
-bent over dumbbell row instead of renegade row
-bicep curl into modified burpee: perform bicep curl then place hands on an inclined surface like a bench, step each foot back separately, and then step front separately, then stand. Repeat.
-tricep dips without feet elevated, feet on ground
reverse lunge (no jumping) instead of jumping lunges

Lunging Lateral Raises // Wall Balls // Kettlebell V-Ups
10 reps , 4 sets // 15 reps, 4 sets // 10 reps, 4 sets

- Stand in a split stance lunge position, holding a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Lunging Dumbbell Lateral Raises

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Lay with your legs and arms extended, holding kettlebells in each hand 
- As you raise your legs, reach the kettlebell toward your shins and raise your upper body off the floor
- Slowly lower yourself back to starting position and try not to use momentum

Kettlebell V-ups

Circuit

Renegade Row // Kettlebell Swings // Squatting Bicep Curl into Burpee
5 reps each, 4 sets //15 reps, 4 sets // 10 reps, 4 sets

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell Renegade Row w/ Push-up

- Start with the kettlebell on the ground in front of you
- With your chest lifted and core engaged, bend at the waist
- Lift the kettlebell off the ground, allowing it to swing back between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

- Start in a squatted position, a dumbbell in each hand
- Curl the dumbbells 
- Place the dumbbells on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward and rise to the squatted position 
- Repeating the sequence for time or reps

Squatting Dumbbell Bicep Curl into Burpee

Tricep Dips with Feet Elevated // Dumbbell Goblet Squat // Lunge into Neutral Shoulder Press
10 reps, 4 sets // 15 reps, 4 sets // 10 reps each, 4 sets

- Place your hands on the front edge of the bench just outside hips
- Elevate your feet
- 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

Tricep Bench Dips w/ Feet Elevated

- Hold the dumbbell in goblet position 
- Push your hips back and keep your chest up as you squat down 
- Reach parallel and push through your heels to stand up

Dumbbell Goblet Squat

- Holding one dumbbell at your side and the other forward Omg the shoulder
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Press the dumbbell overhead, then lower with control 
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Lunge w/ Shoulder Press {Neutral Grip}

Jumping Lunges // Squat Press
8 reps each, 3 sets // 12 reps, 3 sets

- Plant both feet on the floor slightly further than shoulder-width apart
- Bend both knees at approximately 90 degrees into a lunge position 
- Propel your body upwards into the air
- In the air, extend both legs and reposition them so that you land in lunge position on the opposite side
- Continue alternating between side, increasing speed as you feel comfortable

Jumping Lunges

- Holding a dumbbell in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Friday | Full Body

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