Name: Playbook - Juliana Brown - Week 3 Day 1 - Full Body
Uploaded: 2023-11-18T03:26:06.211Z
Duration: 40 min
Description: Week 3 Day 1 - Full Body

Hannah Henry

Legs are still so sore from the last couple workouts! Love the supersets, fun full body movements!!

Brittany

I like these. It’s like a calmer CrossFit workout. I appreciate that for when I need to stay home and workout. Less jumping and more muscle building/ab/ long lean muscle stuff is all great!

Sarah

Today totally kicked my butt! Feels awesome though!!

Jessica

Jess Perry

- Keep your chest up and hold dumbbells at the shoulders 
- Step back and bring your knee down until both legs are at 90 degrees
- Press the dumbbells up in the bottoms range the lunges
- Step forward back to the initial position 
- Alternate going back and forth between sides, total reps is for both sides

Dumbbell reverse lunge + press

- Stand in a wide toed out stance 
- Hold two dumbbells between your legs in front of you
- Lower into a squat, bring dumbbells 2 inches away from the ground 
- Stand up to full extension
- Drop down into a plank position with dumbbells in your hands 
- Bring the dumbbell to the opposite shoulder + tap
- Repeat on opposite side

Double Dumbbell sumo squat + Plank shoulder taps

Superset 2

- Start in a hollow body position with your legs and arm straight and slightly raised from the floor
- Pull your knees in and arms down to your sides
- Return to hollow position

Hollow to knee up crunch

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank twists

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

Core conditioning

- With a wide toed out stance and a dumbbell in each hand between your feet 
- Pick up the dumbbells and pull up to chin height
- Lower with a slow controlled movement

Kettlebell sumo high pull

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- 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 thruster

Superset 1

Week 3 Day 1 - Full Body

Good! The hand relsease push-ups were harder than I expected 😅

Really good push. Not too hard perfect balance after day 1!

Ariel

Loved this workout ! Feeling amazing 🙌🏻

Mara Madrigal

Week 1 Day 2 - Upper Body Pull/Core

Week 1 Day 4 Cardio

Love starting my day right whoohoo 🙌🏻😎

Week 1 Day 6 - Lower Body/Core

Went for bike ride 🙌🏻 amazing views

Week 1 Day 7 - Get Outside!

Phew a burner but a good one🔥 thank you!!

I was surprised how sore my arms were from the bear crawl taps (unless I was just doing it wrong 😂). The family had been sick all week so this was my first real workout in a few days and it felt so nice to move and work my body again! Always look forward to what you have planned!!

I am sooo sore from yesterday!! These are getting better & better every day!

Week 2 Day 2 - Full Body/Core

I really love the calm, strength movements! My nervous system is loving the gentleness factor and I’m loving the burn.

Week 2 Day 3 - Upper Body Push/Core

Week 2 Day 4 Cardio

Week 2 Day 7 - 
 Get Outside!

Amber

Week 3 Day 2 - Lower Body/Core

Week 3 Day 3 - Upper Body Push/Core

Week 3 Day 4 - Cardio

I love the movements! The only one I struggled with was the 3 different movements in the 2nd superset. I ended up doing then in sets of 15. I just couldn’t maintain good form. But I love these workouts!

The 3 way arm raise & curls are killer!!!

Week 3 Day 6

Week 3 Day 7 - Rest Day

Week 4 Day 3 Lower Body/Core

Week 4 Day 4 - Cardio

Week 4 Day 7 - Rest Day

Loved the plank with the side dumbbell raises!

Week 5 Day 3 Lower Body

It was great! Tried to get the treadmill tired out 🔥

Week 5 Day 4 - Cardio

Whew! Those bent lateral raises! Another great workout!

Erin

Week 5 Day 5 Upper Body/Push + Core

Whew that was intense but I can feel my body getting stronger

I tried one set with the band thru all of them, killer!!!

I'm obsessed with the banded glute bridges!!

Week 5 Day 6 Lower Body + Core

Hauling trash and shoveling counts right?!

Week 5 Day 7

Week 5 day 1 Full Body

Week 6 Day 1 Lower Body

A super duper burner 🔥 💪 just what I needed

Best way to start Valentine's Day! Loving our body and hitting these gains!

Week 6 Day 2

Finally got to workout this week and this one felt great to do tonight!

Week 6 Day 3 Full Body

Week 6 Day 4

This was a perfect midday burner! Awesome 🔥

I love the seated shoulder press! Another great workout!

Week 3 Day 1 - Full Body

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