Name: Playbook - Grace White - W2/D2 Full body
Uploaded: 2023-12-12T03:22:52.218Z
Duration: 45 min
Description: W2/D2 Full body

These workouts have really kept me going through my second trimester (modified as needed)

Megan

Day 1: Lower Focus 
Day 2 : Full body 
Day 3: Full body 
Day 4: Lower body

Cable tricep pushdowns (rope) 3 x 15 
Zottman curl 3 x 12

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Tricep Pushdown {Rope}

- 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

Zottman curls

Superset

Angled dumbbell lateral raises 3 x 24 (12 each side)
Dumbbell front raises 3 x 12

- 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 (12 each side)

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control

Dumbbell Front Raises

Squat jumps  3 x 15
Reverse lunge 3 x 24 (12 each leg)

- Push your hips back and down into a squat
- Explode/jump up from the bottom of the squat 
- Use your arms for momentum
- Land softly, moving directly into the next rep

Squat Jumps

- Keep your chest up, hands forward off your chest
- Step back and bring your knee down until both legs are at 90 degrees
- Stand up to starting position and repeat on the opposite side
- Working back and forth for time or reps

Reverse lunges (12 each leg)

Push-ups 3 x 10 
Cable bent over row (V-bar) 3 x 12
Russian twist 3 x 20

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

Push-ups

- With the pulley set low on the rack
- Hinge forward slightly and pull the v-bar back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable Bent Over Row {V-bar}

- Lean back to about 45 degrees and raise your legs slightly off the floor
- Rotate through your core, taking the dumbbell from side to side

Dumbbell Russian Twists

Circuit

W2/D2 Full body

Melissa

Amber

Sarah

W1/D1 Lower

I thought it would be easy but that tri-set was a burner

Antonio

Terri

W1/D2 Full body

This was wasn’t as tough, but I’m also going lighter than I usually would bc I’m pregnant. Finished in 30 min with plenty of rest.

Got tri,bi, chest, shoulders, legs, and glutes all involved!!

W1/D3 Full body

My favorite so far ❤️🤰🏼💪🏽

Jessica

W1/D4 Lower

The superset with machines have great workouts but challenging in a full gym when u can’t jump around. Any suggestions?

W2/D2 Full body

Community

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