Name: Playbook - Grace White - W6/D3 Full body
Uploaded: 2023-12-12T03:22:52.395Z
Duration: 45 min
Description: W6/D3 Full body

Loren

Day 1: Lower Focus 
Day 2 : Full body 
Day 3: Full body 
Day 4: Lower body

Seated dumbbell press 4 x 12
Dumbbell hammer curls 4 x 15
Dumbbell kickbacks 4 x 15

- From a seated position hold two dumbbells at your shoulders, elbows wide
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- 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

- 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

Bent over tricep extensions

Circuit

Dumbbell sumo squat  4 x 15
Dumbbell swing 4 x 20

- Stand in a wide toed out stance 
- Hold the dumbbells in front of your body 
- Lower into a squat by siting your hips back and down to parallel 
- Stand up to full extension

Dumbbell Sumo Squat

- Start with dumbbell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift the dumbbell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell Swings

Superset

Dumbbell floor press 4 x 12 
Dumbbell frog hip thrust 4 x 20 
Upright row 4 x 15

- 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

- Sit on the ground with a bench behind you, bending your knees outward so the soles of your feet are together and the outside of your feet is planted on the ground, holding a dumbbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the dumbbell 
- In the top position your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Dumbbell Frog Hip Thrusts

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Upright row

W6/D3 Full body

Melissa

Amber

Sarah

W1/D1 Lower

I thought it would be easy but that tri-set was a burner

Antonio

Terri

W1/D2 Full body

This was wasn’t as tough, but I’m also going lighter than I usually would bc I’m pregnant. Finished in 30 min with plenty of rest.

Megan

Got tri,bi, chest, shoulders, legs, and glutes all involved!!

W1/D3 Full body

My favorite so far ❤️🤰🏼💪🏽

Jessica

W1/D4 Lower

The superset with machines have great workouts but challenging in a full gym when u can’t jump around. Any suggestions?

Polina

W2/D1 Lower

These workouts have really kept me going through my second trimester (modified as needed)

W6/D3 Full body

Community

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