Name: Playbook - Natalie Bally - W2/D3 Full body - In gym
Uploaded: 2021-07-11T12:52:12.864Z
Duration: 45 min
Description: W2/D3 Full body - In gym

Jordan

Molly

Tori

Brooke

Sarah Blair

Seated Shoulder Press  3 x 15
RDL  4 x 12
Incline Press  4 x 10 
Reverse Lunges 4 x 12
Alternating Curls - total  3 x 20 
KB Swings  4 x 15 
Hamstring Curl  3 x 20

-Sit on a bench with a dumbbell in each hand at your shoulders
-Press the dumbbells overhead to full arm extension
-Lower the dumbbells 
-Repeat

Seated shoulder press

-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)

-Lay on an incline bench with a dumbbell in each hand at your chest
-Press the dumbbells up to full arm extension
-Lower the dumbbells back to the starting position 
-Repeat

Incline dumbbell press

-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

-Stand holding a dumbbell in each hand
-Curl a dumbbell to the top and return it to starting position
-Repeat back and forth with both arms

Alternating curls     -10 each

-Stand in a wide stance
-Swing a kettlebell between your legs and up to chest height in the front
-Repeat

Kb swing

-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

W2/D3 Full 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

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

Christina

W2/D1 Lower body - In gym

Morgan

W2/D2 Upper 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

Madison

Makenna

W2/D5 Upper body - In gym

Sydney

W3/D2 Upper body - In gym

You put abductor instead of adductor I think

great! Could you provide variations of some exercises (like when we can’t do pull throughs)

Ry Wood

W3/D1 Lower body - In gym

Carolien

Natalie

W3/D3 Full body - In gym

I literally had to sit on the ground for 10 mins bc my legs would not work

MY LEGS WERE SHAKING BY THE END OF THIS WORKOUT! I loved it

Samantha

good. iron legs leave my legs shaking 🤣🥲

Nora

W3/D4 Lower body - In gym

I’d just love to be able to keep track of my weight for each exercise! Other than that it was amazing.

Nyota

Malak

W3/D5 Upper body - In gym

The first exercise (deadlifts) says 12-12-12-21. I’m assuming it’s supposed to be 12 like the others. Just wanted to let you know.

Mackenzie

W4/D1 Lower body - In gym

W4/D2 Upper body -In gym

There was a funny glitch on the front-db squats, not sure if it was on my end or the app!

Grace

This one was rough but in a good way! 💕

W4/D3 Full body -In gym

KILLER! I’ve always hated Bulgarian split squats but this week I could really feel how much stronger I’ve gotten over the past four weeks!!

W2/D3 Full body - In gym

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