Name: Playbook - Grace White - W3/D4 Upper Body
Uploaded: 2023-12-12T03:22:52.341Z
Duration: 60 min
Description: W3/D4 Upper Body

I can feel myself getting stronger but it’s still so hard! Love it

Kelly

Anna

All of the workouts are great. I really enjoy the variety and sequences in each set!

amalia

Jess

I lovee these workouts! They become more do-able every week!

I should’ve known I was in for a killer workout when we kicked things off with lunges 🥵💪🏻

Kameron

Lunging Lateral Raise // Alternating Lunging Bicep Curl into Shoulder Press // Dumbbell Outer Bicep Curls
10 reps, 4 sets // 10 reps, 4 sets // 15 reps, 4 sets
*10 Squat Jacks after completing each set (40 reps total)*

- Stand in a split stance lunge position, holding a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Lunging Dumbbell Lateral Raises

- 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

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells out wide and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell Outer Bicep Curls

- 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

Circuit

Standing Around the Worlds // Dumbbell Floor Chest Flyes // Dumbbell Floor Chest Press
15 reps, 4 sets // 15 reps, 4 sets // 15 reps, 4 sets
*10 Squat Jacks after completing each set (40 reps total)*

- 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}

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides, opening your chest
- Bring the dumbbells up, squeezing your chest

Dumbbell Floor Chest Flyes

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Chest Press

Bent Over Double Dumbbell Row // Bent Over Dumbbell Rear Delt Flyes // W Supermans
10 reps, 4 sets // 12 reps, 4 sets // 15 reps, 4 sets
*10 Squat Jacks after completing each set (40 reps total)*

- 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}

- 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

- Lying face down on the ground, arms forming a W and legs extended
- Raise both your arms and your legs 
- Pause at the top, squeezing your glutes
- Lower back to starting position

W Supermans

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Shoulder/Pike Push-ups

~Burpees with Push-Ups 1 minute
~Prisoner Jump Squat into Alternating Oblique Crunch 1 minute
~Squat Jacks 1 minute
~Ski Hops 1 minute
~Power Lunges 1 minute {30 sec on each side}
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
- 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

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Explosively jump up
- Land softly and stand up out of squat, bringing your opposite knee and elbow together on each side

Prisoner Jump Squat into Oblique Crunch

- Hop slightly as you scissor your legs back and forth 
- Increase speed as you feel comfortable

Ski Hops

- 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

{30 sec on each side}

Power Lunges

Cardio

W3/D4 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/D4 Upper Body

Community

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