Name: Playbook - Natalie Bally - W2/D2 Upper body - In gym
Uploaded: 2021-07-11T12:52:12.861Z
Duration: 45 min
Description: W2/D2 Upper body - In gym

Jordan

Christina

Morgan

Sarah Blair

Malak

Danicca Kettle

Makenna

McKenna

Rear delt fly video doesn’t work on the circuit !

Mirada Senior

Lateral + Front Raise Complex  3 x 12
Rest fly to narrow grip press  4 x 10 
Cable Face Pulls  4 x 10
Tricep Overhead Extension  3 x 10 
DB Chest Fly  3 x 12
Incline Pushup  2 x 15
Upright Row  4 x 10 
Plank Shoulder Taps / Rear Delt Fly / Arm circles  3 x 20

-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 a flat bench with a dumbbell in each hand
-With slightly bent arms preform a chest fly out and back to center
-Keep the dumbbells together and perform a narrow grip bench press
-Repeat sequence

Chest fly into narrow grip press

-From a half kneeling position with a rope attached to a high cable station
-pull your hands on the rope towards your face until your hands are at your ears
-Release and repeat

Cable face pulls

-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)

-Lay on a bench with a dumbbell in each hand at arms length above you
-With slightly bent arms lower the dumbbells to the side 
-Lower until you feel your outer chest stretching
-Return the dumbbells back to the starting position and flex your chest
-Repeat

Chest Fly

-Get into push-up position with your hands on the edge of a bench
-Lower down to the bottom position
-Press yourself back up to the starting position
-Repeat

Incline push-up

-Grab a barbell with a narrow grip 
-Pull the bar up under your chin by keeping your elbows high
-Lower the bar and repeat

Upright row (bar)

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

Shoulder taps

-Stand hinged at the waist with slightly bent knees and dumbbells in each hand
-Use your rear delts to perform a reverse fly
-Return hands to the starting position
-Repeat

Rear delt fly

-Stand with your arms elevated and to the side 
-Make small circular motions with your hands
-Work both directions

Arm circles

Circuit

W2/D2 Upper body - In gym

Omg I've been following you for years but just finally did a workout. Wow 🔥🔥 you're awesome Nat!! 🖤

Vanessa

Tessa

I literally am dying, I can’t feel my legs

olivia

W1/D1 Lower body - In gym

Alice

Brianna

W1/D3 Full body - In gym

Tina

What is an exercise that can work the same muscles as hip thrusting?

Emily

Tori

W1/D4 Lower body - In gym

i cannot move my arms 💖💅🏽💞🤭

Michelle

W1/D5 Upper body - In gym

Tough!! One note - last set is abductor? Bc your video demonstrating it looks like an adductor workout

Stephanie

W2/D1 Lower body - In gym

Molly

W2/D3 Full body - In gym

I’m enjoying the program so far, but I really Dont understand why you programmed 2 deadlift days in a row… so far 2 weeks in I’m not getting the rationale behind the structure of this program

Robyn Valentine

W2/D4 Lower body - In gym

Couldn’t do Trz bc my gym closed earlier than I thought but this still kicked my butt

W2/D2 Upper body - In gym

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