Name: Playbook - Natalie Bally - W6/D3 Full body - In gym
Uploaded: 2021-07-11T12:52:13.035Z
Duration: 45 min
Description: W6/D3 Full body - In gym

Walking Lunges  3 x 20 
Upright Row  4 x 15 
Wide Grip Cable Row 4 x 12 
Hip Thrust  5 x 10 
Hamstring Curl  5 x 15 
Seated Incline Curl  4 x 15 
Incline Press  4 x 10

-Perform forward walking lunges alternating legs back and forth

Walking lunges

-Grab a barbell with a narrow grip 
-Pull the bar up under your chin by keeping your elbows high
-Lower the bar and repeat

Upright row (bar)

Sit on the ground at high cable attachment with a straight bar attached with an underhand grip 
-Pull your arms towards you and activate your lats
-Release and repeat

Wide grip cable row

-Sit with a barbell across your lap and with your upper back on the edge of a bench
-Raise your hips up off the ground performing hip thrusts
-Repeat

Hip thrusts

-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

-Sit in and lean back on an incline bench with a dumbbell in each hand
- Keeping your elbows stationary curl the dumbbells up
-Lower them back to the starting position
-Repeat

Incline curl

-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

W6/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

W6/D3 Full body - In gym

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