Name: Playbook - Natalie Bally - Day 11 Full body - Home
Uploaded: 2021-07-15T10:48:45.944Z
Duration: 45 min
Description: Day 11 Full body - Home

Laura Gostomski

Tessa

great workout! love the simplicity of these movements

Sarah

Azra

Kayla

Jetka

Emma Myers

Row Complex  4 x 8 
Prisoner Squat  4 x 15
Sumo  squat Deadlift combo  4 x 8 
Overhead Tricep Extension  3 x 12
Hip Thrust  4 x 10 
Reverse  lunge  3 x 8 
Plank Shoulder Taps  4 x 20

-Stand holding a dumbbell in each hand
-Perform an upright row 
-Hinge at the waist and perform a bent over row
-Stand up and repeat complex

Row complex

-Stand with your hands at your head in a wide toed out stance
-Lower into the bottom of a squat
-Stand up out of squat 
-Repeat

Prisoner squat

-Stand in a wide stance and toed out with a dumbbell in each hand in front of you
-Perform a sumo stance squat down and back up 
-Next perform a deadlift 
-Repeat sequence

Sumo squat deadlift complex

-Stand holding a dumbbell in your hands overhead
-Lower the dumbbell back behind your head
-Extend your arms back to the starting position
-Repeat

Overhead tricep extension (home)

-Sit with a barbell across your lap and with your upper back on the edge of a bench
-Raise your hips up off the ground performing hip thrusts
-Repeat

Hip thrusts

-Start with feet together and a dumbbell in each hand
-Step back into a reverse lunge
-Step up and back to the starting position
-Repeat

Reverse lunge

-Start in a push-up plank position
-Tap one shoulder at  time by crossing over your hand
-Repeat back and forth

Shoulder taps

Day 11 Full body - Home

Alice

It was great!  Do you think you will come out with new workouts in the future?  Thanks!!

Julie

Lismari

Day 1 Full body - Home

Lilly

my hamstring isn’t fully recovered from an injury so the hamstring curls were painful when I attempted them. I have to come up with an alternative myself. otherwise this was a challenging workout that i felt strong after completing

The workout was a little bit too short for me. It took me 40 minutes!

Audrey

Day 2  Lower body - Home

you should add a section where you can write what weight you use for each exercise!

Callie

Bisa

Day 3  Upper body - Home

Allie

Day 4  Full body - Home

really got me sweating!! challenging but fun!

It was just the perfect amount of challenging and got my heart rate up straight from the beginning - queen of HIIT!

Day 5  HIIT - Home

really fun workout! great way to start my morning :)

Awesome workout, there’s a glitch in the “curtesy lunges”’s video

Shada

great workout! i think there’s a glitch in the curtsy lunge/knee drive video and the text said 21 reps on one of the sets

Erin

Day 6 Full body - Home

That was great! The jump squat reps need to be fixed but loved the circuit!

Alex

overall good workout! the app had a broken video & some typo errors through this workout

The video for the single leg hip trust doesn’t work! Also, for the in and out jump the rep are not correct!

Day 11 Full body - Home

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