Name: Playbook - Natalie Bally - W2/D5 Upper body - In gym
Uploaded: 2021-07-11T12:52:12.872Z
Duration: 45 min
Description: W2/D5 Upper body - In gym

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

Madison

Makenna

Tori

Seated Single Arm Row  4 x 10 
Lat Pulldown  4 x 12
Single Arm Curl  3 x 12
Bent over Plate Row  3 x 20 
Cable Bicep Curl  4 x 15 
TRX Row 3 x 12
Rear Delt Row  4 x 12
Superman pulldown  3 x 20

-Sit in a cable row station with a single handle attached
-Stabilize yourself and row the single handle to your side squeezing your lat 
-Release and repeat

Single arm cable row

-Sit in a lat pulldown station 
-Grab the bar at your desired with overhand
-Pull the bar down to the upper chest 
-Release and repeat

Lat pulldown

-Stand at a low cable attachment with a single handle attached 
-Face away from the weight stack with the handle in your hand
-Curl the weight up
-Lower the weight 
-Repeat 

*Work both sides

Cable bicep curl (single arm)

-Stand holding a plate in your hands
-Hinge at the waist 
-Lower the weight to full arm extension
-Row the plate up to your body 
-Lower and repeat

Bent over plate row

-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

-Grab the handles of a trx and lean back
-Pull your body towards the handles activating your lats 
-Lower back to the starting position 
-Repeat

TRX row

-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

-Lay on your stomach
-Elevate your torso and legs into the superman position 
-Pull your arms down in a simulated lat pulldown motion 
-Return to the starting position
-Repeat

Superman pulldown

W2/D5 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

W1/D4 Lower body - In gym

Jordan

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

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

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! 💕

Sarah Blair

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/D5 Upper body - In gym

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