Name: Playbook - Grace White - W4/D2 Upper Body
Uploaded: 2023-12-12T03:22:52.365Z
Duration: 60 min
Description: W4/D2 Upper Body

Jessica

This workout was soo do-able! I loved it!!

Anna

Nada

Dumbbell Floor Chest Press {Neutral Grip} // Dumbbell Floor Chest Press // Dumbbell Tricep Extension
10 reps, 4 sets // 10 reps, 4 sets // 12 reps, 4 sets
*5 Squat Presses after completing each set {20 total}*

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension with a neutral grip (palms facing in)
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Chest Press {Neutral Grip}

- 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

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell Bent Over Tricep Extensions

- Holding a dumbbell in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Squat Presses

Circuit

Bent Over Dumbbell Row // Bent Over Dumbbell Rear Delt Fly // Dumbbell Outer Bicep Curls
10 reps alternating each, 5 reps both, 4 sets // 15 reps, 4 sets // 12 reps, 4 sets
*5 Squat Presses after completing each set {20 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

{10 reps alternating each, 5 reps both}

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

- 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

Dumbbell Lateral Raises // Dumbbell Front Raises // Single Dumbbell Arnold Press
10 alternating reps each, 4 sets // 10 alternating reps each, 4 sets // 10 alternating reps each, 4 sets
*5 Squat Presses after completing each set {20 total}*

- Hold a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise one dumbbell laterally until you reach shoulder height 
- Lower with a slow and controlled movement
- Repeat with the opposite arm

Alt Dumbbell Lateral Raises

- 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

- Hold one dumbbell out side the shoulder, arm bent to 90 degrees (hold this position with this arm) 
- Hold the other dumbbell in front of you with your palm facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement
- Complete desired reps then repeat on the opposite side

Dumbbell Seated ISO Arnold 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

~Rapid Toe Taps 1 minute
~Lateral Plank Walks 1 minute
~Elevated Toe Touches 1 minute
~Rapid Toe Taps 1 minute
~Burpees With a Push-Up 1 minute
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

- Place a stationary object in front of you, on the floor
- Hop slightly and rapidly tap the object with your toes, alternating back and forth for time or reps

Rapid Toe Taps

- 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

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Elevated Toe Touches

- 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

Cardio

W4/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 😬

W4/D2 Upper Body

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