Name: Playbook - Natalie Bally - W4/D3 Full body -In gym
Uploaded: 2021-07-11T12:52:12.916Z
Duration: 45 min
Description: W4/D3 Full 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

Abductor / Adductor  4 x 15
Rear delt fly  4 x 15
Jump squats  4 x 15 
Plank toe taps  4 x 20 
Lat pulldown  3 x 15 
Burpees  4 x 15 
DB Front Squat  4 x 15

-Sit in a an abductor machine adjusted to your fit 
-Press your legs apart squeezing your glutes
-Release slowly back to the starting position 
-Repeat

Abductor

-Sit in an adduction machine adjusted to fit
-Squeeze your legs together 
-Release controlled
-Repeat

Adductor

Superset

-Get into a rear delt machine that is adjusted to fit you
-Grab the handles and with semi bent arms pull back using your scapula and rear delt to pull the 
-Release slowly and repeat

Pec deck rear delt fly

-Stand with feet outside shoulder width 
-Lower into the bottom of aa squat 
-Jump up out of squat 
-Land safely and repeat

Jump squat /squat jump

-Start in a high plank position
-Reach down and across tapping your toe with your hand while driving the leg forward
-Repeat both directions

Plank toe taps

-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

Burpee

Db front squat

W4/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

Tori

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

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

W4/D3 Full body -In gym

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