Name: Playbook - Grace White - Tuesday | Full Body
Uploaded: 2023-10-11T15:55:23.945Z
Duration: 45 min
Description: Tuesday | Full Body

Great workout. The videos make the  difference!!! So worth it

Charo

ASHLEY

Molly

Loren

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

Tuesday | Full Body

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