Name: Playbook - Grace White - W1/D5 Upper Body
Uploaded: 2023-12-12T03:22:52.215Z
Duration: 60 min
Description: W1/D5 Upper Body

Esther

Samantha

Only did two rounds and my arms are on fire!

Madison

I’m challenged everyday and I’m moving and sweating I can’t wait to be able to finish the entire work out and feel confident in my form

Vanessa

Thank you for an amazing workout at home! My arms r jello

Janell

Brianna

Stephanie

Hi - I recently recovered for a back and shoulder injury and I’m slowly getting back into working out. Sometimes I need to modify so that it’s not as hard on me but I also don’t know if I’m doing the right modification! Wondering if in the future there can be a side-by-side video showing the correct modified exercise. Would be super helpful!

Maribel

OMG! This was prob my fav workout so far! 😰

Anna

Melody Rowan

Shelby

Wide Dumbbell Shoulder Press // Dumbbell Car Drivers // Alt Dumbbell Front Raise
12 reps, 4 sets // 10 reps, 4 sets // 10 alternating reps each, 4 sets
*10 Power Lunges total {5 on each side} after completing each set {40 total}*

- Start with your arms at 90 degrees, dumbbells just outside the shoulders
- Press the dumbbells outward and upward forming a Y
- Lower with control back to starting position

Dumbbell Standing Wide Shoulder Press

- Keep your arms extended in front of you 
- Rotate the dumbbell from one side to the other (like a steering wheel)
- Keep your core engaged

Dumbbell Car Drivers

- Hold a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise one dumbbell forward up to shoulder height 
- Lower the dumbbell with control
- Repeat with the opposite arm

Alt Dumbbell Front Raises

- Step back into your reverse lunge as normal, - When you push back up to standing, bring your trailing leg through explosively jump up and drive the knee up to chest height 
- Complete desired reps then repeat on the opposite side

{5 on each side}

Power Lunges

Circuit

Burpees with Push-Ups // Diamond Push-Up {assisted or unassisted} // Resistance Band Tricep Extension
10 reps, 4 sets // 12 reps, 4 sets // 12 reps each, 4 sets
*10 Power Lunges total {5 on each side} after completing each set {40 total}*

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Complete a single push-up
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpee w/ Push-up

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Push-ups

- Hinge forward keeping a bend at your knee
- Holding the band in each hand and your working arm bent to 90 degrees at your side
- Extend your arm back, engaging your tricep
- Bend the elbow returning back to starting position 
- Complete desired reps then repeat on the opposite side

Resistance Band Tricep Extensions

Pull-Up Supermans // Bent Over Dumbbell Row // Zottman Curls
10 reps, 4 sets // 12 reps, 4 sets // 10 reps, 4 sets
*10 Power Lunges total {5 on each side} after completing each set {40 total}*

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top, pull your elbows back
- Extend your arms forward 
- Lower back to starting position

Pull-up Supermans

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell Bent Over Row {Double}

- Curl the dumbbells up with your palms up
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell Zottman Curls

Resistance Band Rear Delt Flyes // Resistance Band Shoulder Press
10 reps, 4 sets // 15 reps, 4 sets

- Place the band under your feet
- Hinge forward at the hips with the handles in each hand
- Keep a slight bend in the elbows
- Raise the handles up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Resistance Band Bent Over Rear Delt Flyes

- Stand with a band under your feet and grasped in both hands
- Press one hand straight up agai the resistance of the band 
- Lower your hand releasing the tension from the band
- Complete desired reps then repeat on the opposite side

Resistance Band Shoulder Press

~Mountain Climbers into Burpees 30 seconds
~Single Toe Touches into Jumps 1 minute
~High Kicks 1 minute
~Jumping Lunges 1 minute
~Jump Rope {with or without rope} 30 seconds
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Drive your knees towards your chest one at a time back and forth 4x
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpee into Mountain Climbers

- Squat down and reach toward your toes with the opposite hand
- Explosively jump up 
- Land softly, moving directly into the next rep reaching to the opposite toe
- Working back and forth for time or reps

Single Toe Touches into Jumps

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Kicks

- 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

- Jump rope with the rope passing under your feet once each jump

Jump Rope

Cardio

W1/D5 Upper Body

Hard for beginners but very doable definitely worked up a sweat

Melissa

Anything upper body if you could maybe give some suggestions if we have wrist injuries. That would be great.

Lizzie

Carolina andrea

W1/D1 Lower Body

Katie

Abigail

So good. A perfect combo of upper and cardio.

W1/D2 Upper Body

Heather

It's an at home work out series but one of the exercises was box step ups. Would be good to see that as a better at home option.

Mercedes

W1/D3 Lower Body

Olivia

W1/D4 Upper Body

Ashley

Justina

W1/D6 Lower Body

Michelle

Hannah

Gretchen

W2/D1 Lower Body

Kaylee

Offer an alternative in the notes. I loved the work out it was challenging! I chose regular push ups , I can’t do renegade quite yet

W2/D2 Upper Body

Ohhh mmyy gooshhh! I was thinking this would be the easiest of the workouts, but it literally took me double the time! Who knew a minute could be soo long!? 😰

I love the program but I can’t never complete it 100 % I only can do all of the sets for 6 exercises only by the time I’m  the last round I’m tired I feel I could do better with half of the rounds because each round has 3 exercises and each exercises has 4 sets so I can’t competed all of the exercises I would be 2 hours doing exercises

Maria

W2/D3 Lower Body

Fantastic! My only wish would be that there would be a place where we could record how much weight we are using for the moves so we can track progress! There may be and I just don’t know where it is!

Casey

I’m really intimidated by the cardio portion 😬

W1/D5 Upper Body

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