Name: Playbook - Natalie Bally - W3/D2 Upper body - In gym
Uploaded: 2021-07-11T12:52:12.876Z
Duration: 45 min
Description: W3/D2 Upper body - In gym

Jordan

Sydney

Michelle

Was the snatch supposed to be 12 minutes? I did 12 on each arm since most of the other sets were rep-based

Grace

The 12 min snatch’s were a little bit too long in my opinion 😅

Alicia

Seated Arnold Press  3 x 12
Cable Fly  4 x 12
Skull Crusher  4 x 10
Alternating Lateral Raise - total   3 x 20 
Narrow Grip Chest Press  4 x 12
Incline Pushup  3 x10 
Single Arm Snatch - each arm  3 x 12
Arm circles  3 x 20

-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 inside a cable crossover with a single handle in each hand
-Adjust cables to chest height
-Perform cable chest fly's with slightly bent arms
-Release slowly and repeat

Cable chest fly

-Lay on your back on a bench with dumbbells in each and extended above your chest
-Hinge at the elbows lowering the dumbbells to the side of your head 
-Extend your arms back to the starting position using your triceps 
-Repeat

Skull crushers

-Stand with a dumbbell in each hand
-One arm at a time raise a dumbbell to the side laterally
-Keep your arms slightly bent 
-Lower the dumbbell to the starting position
-Repeat

* Work both sides

Alternating lateral raise   -10 each

-Lay down on a bench with a dumbbell in each hand at full arm extension
-Lower the dumbbells together to your chest
-Press the dumbbells away from you back to full extension
-Repeat

Narrow grip press

-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

Snatch

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

Arm circles

W3/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 💖💅🏽💞🤭

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

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

W3/D2 Upper body - In gym

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