Name: Playbook - Grace White - Tuesday | Full Body
Uploaded: 2023-10-06T13:42:25.488Z
Duration: 45 min
Description: Tuesday | Full Body

Still, my favorite go-to every couple of weeks to see how my endurance is when I’ve increased lifting weight. 💪 🔥

Stacy

Sarah

I like when multiple muscles sneak into a work out!

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:
-dumbbell squats with no jump instead of -dumbbell jump squats
-assisted bosu push-ups on knees
-Steady pace cardio of your choice instead of sprints

Seated Lat Pulldown {Wide Grip} // Resistance Band Rear Delt Flyes // Stiff Arm Lat Pulldowns
10 reps, 4 sets // 10 reps, 4 sets // 10 reps, 4 sets
*10 dumbbell jump squats each superset is completed (40 reps total)*

- Grab the bar with a wide grip, palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the starting position

Cable Seated Lat Pulldowns {Wide Grip}

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Rear Delt Fly w/ Resistance Band

- Hinge forward at the hips slightly
- Keeping your arms straight pull the cable attachment down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Cable Stiff Arm Lat Pulldowns

- Hold a dumbbell in goblet position  
- Push your hips back and down as you lower down
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Dumbbell Jump Squats

Circuit

Bent Over Straight Bar Row // Dumbbell Shoulder Press Neutral Grip // Angled Dumbbell Lateral Raise
15 reps, 4 sets // 10 reps, 4 sets // 10 reps each, 4 sets
*10 dumbbell jump squats each superset is completed (40 reps total)*

- 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 holding a dumbbell in each hand with a neutral grip (palms in), elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells with control

Dumbbell Standing Shoulder Press {Neutral Grip}

- 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

Flat Bench Dumbbell Chest Press // Flat Bench Dumbbell Chest Press Neutral Grip // Bosu Push-Ups
8 reps, 4 sets // 8 reps, 4 sets // 10 reps, 4 sets
*10 dumbbell jump squats each superset is completed (40 reps total)*

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up to starting position 
- Focus on engaging your chest as you press

Flat Dumbbell Chest Press

- Begin by lying supine on a flat bench with dumbbells above your chest, palms in
- Lower the dumbbells to chest level 
- Press the dumbbells back up to starting position 
- Focus on engaging your chest as you press

Flat Dumbbell Chest Press {Neutral Grip}

- Start with your hands just outside the shoulders on the base of the Bosu
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Bosu Push-ups

- Set the treadmill at a slight incline, at a pace that you can complete walking lunges
(pause when needed)

Tuesday | Full Body

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