Name: Playbook - Natalie Bally - Day 31 Full body - Home
Uploaded: 2021-07-15T10:48:46.044Z
Duration: 45 min
Description: Day 31 Full body - Home

hamstring curls are not ideal for an at-home. great workout otherwise!

Sarah

RDL  4 x 10 
Arnold Press  5 x 8 
Row tricep extension  4 x 10 
Pivot Lunge  4 x 12
Chest Press chest fly  4 x 8 
Hamstring Curl  4 x 12

-Stand with a narrow stance and a barbell in hand
-Hinge at the waist lowering the barbell above your feet activating your hamstrings
- Unhinge and stand back up
-Repeat

RDL (Romanian deadlift)

-Sit holding a dumbbell at each shoulder with your palms facing you 
-Press the dumbbells up while rotating your hands
-Press to full extension ( hands should be facing away from you now)
-Lower back to the starting position by reversing the motion
-Repeat

Arnold press

-Get into a position for a bent over row.
-Perform a bent over row and at the top of the position do a tricep kickback
-Lower and repeat

Row tricep kickback

-Stand in a wide stance
-Pivot your feet one direction and perform a stationary lunge 
-Stand back up to the center
-Repeat back and forth both directions

Pivot lunge

-Lay on a flat bench with a dumbbell in each hand
-Lower the dumbbells to the side with slightly bent arms 
-Activate your chest and fly the dumbbells back to the starting position
-Perform a chest press
-Repeat

Dumbbell chest fly & press

-Lay face down on a hamstring curl machine adjusted to fit you
-Curl your legs activating your hamstrings
-Lower the weight back to the starting position slow and controlled 
-Repeat

Hamstring curls

Day 31 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 31 Full body - Home

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