Name: Playbook - Grace White - W3/D2 Upper Body
Uploaded: 2023-12-12T03:22:52.318Z
Duration: 60 min
Description: W3/D2 Upper Body

There has to be modification for Bulgarian splits and push ups??? 
Again- would love to have a list of equipment needed before the workout begins. I'm always stopping to grab things.

Kadee

I had issues w the app, which really sucked, but went on your insta page and did workouts from there!

Anna

The app stopped working when i was doing this workout :( i went on your insta page and did workouts from there so i could complete the day of the challenge.

Diamond Push-Up {on knees if needed} // Floor Tricep Dips // Dumbbell Svend Press
10 reps, 4 sets // 10 reps, 4 sets // 12 reps, 4 sets
*5 Mountain Climbers into Burpees after completing each set {20 total}*

- 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

- Sit on the ground with your knees bent, butt raised off the ground, and hands behind you, directly under your shoulders
- Bend your arms, lowering yourself until just before your butt makes contact with the ground
- Extend your arms, pressing yourself up to starting position

Floor Tricep Dips

- 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

- 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

Circuit

Dumbbell Bicep Curls //Resistance Band Bent Over Rear Delt Flyes // Resistance Band Lateral Raises
15 reps, 4 sets // 12 reps, 4 sets // 12 reps each, 4 sets
*5 Mountain Climbers into Burpees after completing each set {20 total}*

- Begin with a dumbbell in each hands
- Curl the dumbbells up toward your shoulders, engaging your biceps 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

- 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
- Keeping a slight bend at the elbows 
- Raise one laterally up to shoulder height 
- Lower your hand releasing the tension from the band
- Repeat with the opposite arm

Resistance Band Alt Lateral Raises

Renegade Row // Dumbbell Bent Over Rear Delt Fly // Dumbbell Isometric Curls
10 reps each, 4 sets // 12 reps each, 4 sets // 10 reps each, 4 sets
*5 Mountain Climbers into Burpees after completing each set {20 total}*

- 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

- Hinge forward with a dumbbell in each hand, palms in
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell Bent Over Rear Delt Flyes

- 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

- 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

~Lateral Plank Walks 1 minute
~Squat Jumps 1 minute
~Dumbbell Weighted Burpees  1 minute
~Spiderman Mountain Climbers 1 minute
~Plank Jacks 1 minute
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

- Get into a high plank position
- Walk laterally on your hands and toes, maintain a solid/tight high plank position
- Engaging your core throughout the movement

Lateral Plank Walk

- 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

- 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

- From a high plank position
- Bring one knee outward and forward up to your elbow
- Return to starting position and repeat on the opposite side

Spiderman Mountain Climbers

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

Plank Jacks

Cardio

W3/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

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

Vanessa

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 😬

W3/D2 Upper Body

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