Name: Playbook - Grace White - W4/D5 Upper Body
Uploaded: 2023-12-12T03:22:52.402Z
Duration: 60 min
Description: W4/D5 Upper Body

Anna

favorite workout of this program!!! seeing my strength improve on push ups finally

maria

I put this off till 11pm and am so proud that I did it! My favorite so far!! Thank you!

Nada

Resistance Band Front Raises // Resistance Band Bent Over Rows // Push-Up
10 alternating reps each, 4 sets // 10 reps, 4 sets // 15 reps, 4 sets
*20 High Kicks total {10 on each side} after completing each set*

- 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

- 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

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

High Kicks

Circuit

Bent Over Dumbbell Row // Bent Over Dumbbell Rear Delt Fly  // Dumbbell Floor Chest Press
15 reps, 4 sets // 15 reps, 4 sets // 10 reps, 4 sets
*20 High Kicks total {10 on each side} after completing each set*

- 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

- 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

Renegade Row // Seated Dumbbell Around the Worlds // Dumbbell Front Raise
5 reps each, 4 sets // 10 alternating reps each, 4 sets // 10 reps each, 4 sets
*20 High Kicks total {10 on each side} after completing each set*

- 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

- From a seated position
- Keeping a slight bend at the elbow
- Raise/arc the dumbbell outward and upward until you reach overhead 
- Lower with a slow and controlled movement
- Complete desired reps then repeat on the opposite side

Dumbbell Seated Single Arm Around The Worlds

- 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

Dumbbell Hammer Curl // Floor Tricep Dips
10 reps, 4 sets // 15 reps, 4 sets
*20 High Kicks total {10 on each side} after completing each set*

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower with control

Dumbbell Hammer Curls

- 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

~Ski Hops 1 minute
~Seal Jacks 1 minute
~Spiderman Mountain Climbers 1 minute
~Weighted Burpees 1 minute
~Jump Rope {or Jump Rope Hops} 1 minute
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

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

Ski Hops

- Start with your feel wide and your arms out to a T
- In one motion, jump your feet in and your hands clap together 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Seal Jacks

- 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

- Stand shoulder width apart, with a weight placed on the floor in front of you
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward 
- Pick up the weight and rise to standing
- Press the weight over your head
- Set the weight down and continue onto the next rep

Weighted Burpees

- Jump rope with the rope passing under your feet once each jump

Jump Rope

Cardio

W4/D5 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 😬

W2/D4 Upper Body

Kelly

Would love to see some mods for push ups/burpees. 
4 rounds seems excessive, but a great workout! Heart rate was up the whole time. 👍

Kadee

Cari

W2/D5 Upper Body

About puked. Couldn’t finish. Loved it.

Would love to see an alternative move to Bulgarian splits, or what to use instead of a bench. Shorter circuits are great!!

Did this with the HIIT challenge! I feel like jello now

Jessica

W2/D6 Lower Body

4 rounds is sooo hard, I think it's too many. I tend to burn out quickly. But it was a great workout! Heart rate was up, and felt great at the end. 👍 Would be helpful if before the workout, equipment needed is listed.

Could only do two rounds bc I thought I was going to pass out lol but worked up a great sweat regardless!

W3/D1 Lower 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.

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

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.

W3/D2 Upper Body

I only had 30 mins so I did as many rounds as I could and was still dripping in sweat!

Brittany

W3/D3 Lower Body

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

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

amalia

W3/D4 Upper Body

Amna

I’ve been putting this work out all day! Soo glad I got it done! Wow my arms are on fire!

W3/D5 Upper Body

Only had 30 mins but did what I could and was still sweaty and out of breath by the end!

W3/D6 Lower Body

I feel this workout today a lot and I did it better than the previous ones I’m sore 😊🥺

W4/D1 Lower Body

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

W4/D2 Upper Body

W4/D3 Lower Body

Caitlin

Please we need another home program, I get a great results and I want more😅❤️❤️❤️

Ahh this workout took me way too long! 😰

W4/D5 Upper Body

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