Name: Playbook - Natalie Bally - W4/D5 Full Body
Uploaded: 2021-10-01T20:55:17.530Z
Duration: 60 min
Description: W4/D5 Full Body

My arms were going to fall off after doing the arm raises!

Jordan

Was great for a quick/easy just want to get your body moving type for workout.

Betsy

I don’t really u delta d the 3 sets of 12 min half turkish sit ups. Just because the workout said 45 min was it a typo?

Alicia

Not sure I did it right, but it was good.  It did not take me 45 min🤷‍♀️

Julie

Any barbell / KB movements can be swapped with dumbbells to be done at home

- hips high
- feet in a stable position on the top of the ball
- keep hips high and pull heels to glutes slow and controlled

Hamstring Curls *home*

Begin by laying flat on the ground with your legs out in front of you and your hands supporting your upper body beneath your shoulders

Bend one leg to bring your heel towards your butt and bring the opposite arm up to meet with your straight leg as you engage your glutes to send your hips high

tap your hand to your foot and bring your body back to the starting position to repeat on the other side

1/2 Turkish get up

-Stand holding a dumbbell in each hand
-Raise the dumbbells up laterally to head height, then rotate them towards each other in from of your body 
-From the front raise them overhead
-Reverse the movement and repeat

6 way raise

-Start on your knees with your hands across your chest
-Lean back using your abdominal muscles to control the decent 
-Activate your abs bringing you back to upright
-Repeat

Reverse nordic curl

Begin on your back with your feet under your knees a little bit wider than hips width apart

Send your hips up by squeezing your glutes together maintaining a tight core and holding the bridge posture it throughout the chest press movement

 with your elbows on the ground press the dumbbells up in towards one another to complete the chest press control in the way on the way down to bring your arms to rest on the ground for one full rep

Glute Bridge Chest Press

W4/D5 Full Body

Ivette

I feel great! This workout helped me stay focused I love it

Kayla

W1/D1 Glutes + Hamstrings

The tricep dip toe taps 😮‍💨👌🏻

Alyssa worthen

W1/D2 Back + Arms

Abby

Kaitlyn

W1/D3 Quads + Glutes

Makenna

This was so awesome for a beginner that truly has no idea what to do!!

Bailee

W1/D4 Chest + Shoulders

This one was amazing!! It pushed me to my limits at points, but I kept on going!

W4/D5 Full Body

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