Name: Playbook - Grace White - Tuesday | Full Body
Uploaded: 2022-05-23T06:35:56.468Z
Duration: 45 min
Description: Tuesday | Full Body

Laura

Nicole

This was my first circuit with this program and it was so fun! Love the variety and videos to help with form, this is the first time I’ve felt confident in the gym in months!

Paris

Complete Daily Burn as listed.

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


Pregnancy modifications:
-Assisted push-ups on knees instead of walk-out push-ups.
-Bodyweight squats instead of plank leg raises.

Squat into Upright Row // Squatting Svend Press // Kettlebell Swings
12 reps, 4 sets // 15 reps, 4 sets // 10 reps, 4 sets

- Hold a heavy weight between your legs in front of you
- Lower into a squat, reaching the weight toward the floor
- Stand up to full extension, pulling the weight up toward your chin, elbows wide
- Lower the weight, moving directly into the next rep

Weighted Squat into Upright Row

- Sit into a squatted position 
- Hold the dumbbell between your palms at chest height
- Raise your elbows so your arms are parallel to the floor and your fingers are forward
- Extend your arms and press the dumbbell straight out from your chest
- With control return the dumbbell to your chest

Squatting Dumbbell Svend Press

- 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

Circuit

Bent Over Straight Bar Row // Alternating Lunging Bicep Curl into Shoulder Press // Weighted Kettlebell Step Ups
15 reps, 4 sets // 8 reps each, 4 sets // 10 reps each, 4 sets

- Hold the bar with an underhand grip 
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Straight Bar Bent Over Row {Underhand Grip}

- Stand in a split stance lunge position, holding a dumbbell in each hand
- Curl the dumbbells up, then press them overhead
- Lower the dumbbells down to starting position with control
- Jump up and switch your legs, landing into a lunge on the opposite side
- Repeating the sequence back and forth

Alt Lunging Bicep Curl into Shoulder Press

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Kettlebell Step-ups

Dumbbell Walking Lunges // Walk Out Push-Ups // Alternating Plank Leg Raises
10 reps each, 4 sets // 8 reps, 4 sets // 10 reps each, 4 sets

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell Walking Lunges

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk your hands back towards your feet and stand up

Walkout into Push-up

- Start in an elbow plank position
- Alternately lift and lower each leg with control
- Maintain a tight core throughout the movement, squeezing your glutes as you raise your legs

Plank Alt Leg Raises

Squat Press // Angled Dumbbell Lateral Raise
10 reps, 4 sets // 8 reps each, 4 sets

- 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

Dumbbell Squat Presses

- Hold onto a rig and lean away with a dumbbell in your free hand 
- Raise the dumbbell laterally up to head height 
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Angled Dumbbell Lateral Raise

Treadmill Steady Pace

Stairmaster Steady Pace

Tuesday | Full Body

Shaima

HOME | Saturday | Legs

HOME | Friday | Shoulders, Biceps & Triceps

HOME | Thursday | Back & Chest

HOME | Wednesday | Legs

HOME | Tuesday | HIIT

Nancy

HOME | Monday | Legs

Rachel

4/22 Monday | Legs

4/23 Tuesday | HIIT

Michele

4/24 Wednesday | Legs

4/25 Thursday | Back & Chest

4/26 Friday | Shoulders, Biceps & Triceps

4/27 Saturday | Legs

HOME | Tuesday | Back

HOME | Thursday | Chest, Biceps & Triceps

HOME | Friday | Shoulders

4/15 Monday | Legs

4/16 Tuesday | Back

4/17 Wednesday | Legs

4/18 Thursday | Chest, Biceps & Triceps

4/19 Friday | Shoulders

Quinn

4/20 Saturday | Legs

HOME | Friday | Back, Chest & Biceps

HOME | Thursday | Full Body

First workout postpartum.. feeling good! 😅💪🏼

Elaine

Amanda

HOME | Tuesday | Shoulders, Chest, & Back

Tough, but I haven’t worked out like this in 7 years! I enjoyed it though.

Tuesday | Full Body

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