Name: Playbook - Natalie Bally - W1/D2 Back + Arms
Uploaded: 2021-10-01T20:55:17.433Z
Duration: 60 min
Description: W1/D2 Back + Arms

The tricep dip toe taps 😮‍💨👌🏻

Jordan

Kayla

Alyssa worthen

Great 1st workout on your program! Looking forward to tomorrow! 💪🏽💪🏽

Aurora

Abby

It was good! This was so hard for my triceps but pushed through !

Kaitlyn

Makenna

Ability to add weight amount for the sets

Gianna

LOVE the workout!! Just a little confused what a tricep dip toe tap is (the video seems to cut short). But otherwise I could easily do this in my home gym and still break a sweat! 💪🏼

Jaclyn

great workout but didn’t quite understand how do to the top tap with tricep dip exercise

Alicia

Stand far enough back from the cable attachment so that your arms are straight above your head with a slight bend in your elbows 

draw the bar down towards your hips squeezing your lats and slow and controlled raise the bar back to the top of the cable

Straight Arm Pushdown

-Stand hinged at the waist with a dumbbell in each hand
-Slightly bent legs 
-Row the dumbbells up to your sides
-Lower the dumbbells back to the starting position 
-Repeat

Rear delt row

holding a plank position with dumbbells in each hand pick up dumbbell and drive elbow back to hips 

maintaining a stable core as much as possible trying to minimize swinging from side to side.

One rep on each arm = one total rep

Renegade Rows

-Stand in front of a low cable attachment with a rope attached 
-Grab the rope and stand up
-Perform curls from the standing position 
-Repeat

Cable bicep curl

start with the dumbbells by your side and hinge your hips back into the bottom of an RDL

pull your elbows back to your hips and keep them stationary to completed the row

extend your arms at your elbows to engage your triceps to complete a tricep kickback

Row to Tricep Kickback

-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

W1/D2 Back + Arms

Ivette

I feel great! This workout helped me stay focused I love it

W1/D1 Glutes + Hamstrings

W1/D3 Quads + Glutes

This was so awesome for a beginner that truly has no idea what to do!!

Bailee

W1/D4 Chest + Shoulders

This one was amazing!! It pushed me to my limits at points, but I kept on going!

W1/D5 Full Body

Tessa

Tina

W2/D1 Glutes + Hamstrings

W2/D2 Chest + Shoulders

this really pushed me such a great workout!

Adding more glute exercises to this workout!

Samantha

W2/D3 Quads + Glutes

W2/D4 Back + Biceps

Julie

W2/D5 Full Body

Great workout! I actually did this at the gym. I’m a newbie with the cable pull throughs so I felt funny but I really just tried to work on form.

Tori

W3/D1 Glutes + Hamstrings

W3/D2 Chest + Shoulders

Emma

W3/D3 Quads + Glutes

Angie

i don’t think that all full reps and sets are fully listed on this workout

Nora

W3/D4 Back + Biceps

I enjoy your workout programs A TON! I have done plenty different ones (mainly because of Covid)! 

But if I could suggest one thing, it would be maybe a full 60 min workout option as well as your 45 min? 

Keep up the awesome work! Love your content a TON!

Chloe Vashaw

W3/D5 Full Body

I love this version of kettle bell swings!!!!!!

Good! I think your audio might be on some of the videos by acccidsnt though hahaha

Katie

W4/D1 Glutes + Hamstrings

Natalie

W4/D2 Chest + Shoulders

such a good workout! My legs are dead ☠️

Morgan

What can I do for leg extensions at home?

W4/D3 Quads + Glutes

W4/D4 Back + Biceps

My arms were going to fall off after doing the arm raises!

Was great for a quick/easy just want to get your body moving type for workout.

Betsy

I don’t really u delta d the 3 sets of 12 min half turkish sit ups. Just because the workout said 45 min was it a typo?

W1/D2 Back + Arms

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