Name: Playbook - Natalie Bally - Day 9 Full body - Home
Uploaded: 2021-07-15T10:48:45.933Z
Duration: 45 min
Description: Day 9 Full body - Home

Alice

Audrey

Azra

was the tricep dip/toe taps video glitchy? or is that the full exercise?

Erin

Jasmine

Emma

Suitcase Carries  3 x 12
Tricep Dip Toe Touch  3 x 8 
RDL Complex  4 x 10 
Arnold Press  4 x 8  
Front to side lateral   4 x 10 
Glute bridge  4 x 12
Cross body Crunch  3 x 15

-Stand in a stationary position with a weight in one hand
-Perform a slow march in place for time or reps 

*Work both sides

Suitcase carries

-Get into a tricep bench dip position 
-Perform a toe tp to each side
-Lower into two tricep dips 
-Repeat sequence

Tricep dip toe taps

-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

-Stand holding a dumbbell in each hand
-Rise the dumbbells to head hight in the front
-Rotate the dumbbells out to the side and lower in the lateral position
-Raise the dumbbells up laterally then rotate to the front and lower
-Repeat sequence

Front to lateral raise

-Lay on the ground with bent legs and barbell across your lap
-Raise your hips off the ground performing a glute bridge
-Lower to the starting position 
-Repeat

Glute bridge

-Get into a high plank position 
-Semi crunch to one side as you drive the knee slow and controlled towards your arm
-Repeat back and forth in a controlled manner

Cross body crunch

Day 9 Full body - Home

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

Sarah

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

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

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 9 Full body - Home

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