Name: Playbook - Grace White - W2/D2 Upper Body
Uploaded: 2023-12-12T03:22:52.241Z
Duration: 60 min
Description: W2/D2 Upper Body

Kaylee

Anna

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

Vanessa

Holy sweat!! I can see myself getting stronger for sure! Would love to see a lower impact program or at least less pylometric exercises. I have a bad knee so I really have to look at workout beforehand to know which cardio exercise to modify. Otherwise whoa girl all the sweat!

Catherine

I put this work off all day, but it turned out to be my fav! 😰

It’s crazy how much stronger I feel after only one week! 🔥

Kameron

Loved this workout!! Only making me stronger!

madisen

The workouts are great and the program over all seems great, especially when you see other people's before and afters. But a lot of the workouts are ones that I just can't seem to do. Either because I'm not that flexible, have th stamina, or just can't keep up wit it. Such as with jumping lunges or squats, burpes or varying push-ups and mountain climbers. It would be helpful, to see alternative movements that we can do in place of ones we find to difficult. The program is great, but at the end of one round in disappointed because I can't do more. I'm too worn out, and I feel as if I am only getting half the benefit since I cant do the movement as shown. Its kind of why I stopped the program before. It would be cool to see alternative movements for more difficult floor and leg movements.

Amanda

Bulgarian Split Squat into Push-Up // Resistance Band Front Raises // Resistance Band Bent Over Rows
5 reps each, 4 sets // 10 reps each, 4 sets // 10 reps, 4 sets
*20 High Kicks total {10 on each side} after completing each set {80 total}*

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Move your working leg up to a decline 
- Bend at the elbows to come down 
- Engage your chest as you press back up to starting position
- Bring your working leg back to the ground and repeat the entire sequence
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat into Decline Push-up

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise one hand forward and up to shoulder height
- Lower your hand releasing the tension from the band
- Repeat with the opposite arm

Resistance Band Front Raises {Alt}

- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out
- Bend slightly at the knees and forward at the hips
- Maintain a braced core and flat back 
- Leading with your elbows, pull the handles of the resistance band back
- Hold this contraction and slowly release to the starting position

Resistance Band Bent Over Rows

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

High Kicks

Circuit

Dumbbell Svend Press // Wide Shoulder Press // Renegade Row
15 reps, 4 sets // 15 reps, 4 sets // 10 reps each, 4 sets
*20 High Kicks total {10 on each side} after completing each set {80 total}*

- 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

Dumbbell Standing Svend Press

- 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

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell Renegade Row w/ Push-up

Resistance Band Rear Delt Flyes // T Supermans // Dumbbell Around the Worlds
12 reps, 4 sets // 10 reps, 4 sets // 10 reps, 4 sets
*20 High Kicks total {10 on each side} after completing each set {80 total}*

- 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

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

T Supermans

- Hold the dumbbells with an underhand grip, with a slight bend in the elbows
- Raise/arc the dumbbells outward and upward to overhead
- Reverse the movement back down to starting position

Dumbbell Around The Worlds {Front of Body}

Isometric Dumbbell Curl // Standing Dumbbell Skullcrushers
10 reps each, 4 sets // 15 reps, 4 sets

- Begin with a dumbbell in each hand
- One dumbbell will hold at contraction (90 degrees) of the curl, engaged
- Curl the opposite dumbbell up toward your shoulder, engaging your biceps
- Complete desired reps then repeat on the opposite side

Dumbbell ISO Bicep Curls

- In a standing position, hold a single dumbbell above your head
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Standing Skull Crushers

~Dumbbell Weighted Burpees 1 minute
~Power Lunges 1 minute {30 sec on each side}
~Plank Jacks 1 minute
~Jump Rope Hops 1 minute
~Squat Jacks 1 minute
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

- Stand shoulder width apart, a dumbbell in each hand
- Place the dumbbells on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward and rise to standing
- Curl the dumbbells, then press them over your head
- Lower the dumbbells, continuing into the next rep

Dumbbell Burpees

- 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 each side}

Power Lunges

- Start in a high plank position
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

- Simulate a jump rope movement with an imaginary rope

Jump Rope Hops

- Start by standing with your feet together, arms overhead 
- In one motion, jump your feet out landing into a squat, lowering your arms to your sides
- Immediately reverse the motion by jumping back up to the starting position 
- Increase speed as you feel comfortable

Squat Jacks

Cardio

W2/D2 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

Esther

Olivia

W1/D4 Upper Body

Samantha

Only did two rounds and my arms are on fire!

Madison

W1/D5 Upper Body

Ashley

Justina

W1/D6 Lower Body

Michelle

Hannah

Gretchen

W2/D1 Lower 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 😬

W2/D2 Upper Body

Community

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