Jes Gragg Hampton

Strong 1.0

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The purpose of this program is to build strength while also increasing cardiovascular and muscular strength. As always, you should scale and modify each workout/movement to your strength and abilities. When it comes to choosing weights to use during this guide my recommendation would be that your last 2-3 reps of every set should be very challenging. Workout Split: Monday: Back & Biceps Tueday: Legs Wednesday: Chest & Triceps Thursday: Shoulders Friday: Legs Saturday: Rest Sunday: Rest Cardio can be added 3-5x per week depending on your goals. Daily walks are encouraged.

Goal:
Strength
CrossFit, HIIT, Weight Lifting, Full Body
4 weeks program 5 days/week 60-90 mins
Level:
Intermediate
Goal:
Strength
CrossFit, HIIT, Weight Lifting, Full Body
4 weeks program 5 days/week 60-90 mins
Level:
Intermediate

Workouts

Back & Biceps
Back & Biceps
5.0
2
Gym, Strength, Upper Body, Intermediate, Arms, Back
Legs
Legs
5.0
Chest & Triceps
Chest & Triceps
5.0
Shoulders
Shoulders
5.0
Legs
Legs
5.0
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Jes Gragg Hampton

Online personal trainer

My name is Jes and I am first a Mom and a Wife. I have a Bachelors of Science in Physical Education from Emporia State University where I also played Softball for 4 years. I have 3 small children who keep me busy and I also am a Level 1 CrossFit Coach at Sunflower Strength and Conditioning.

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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