Name: Playbook - Nona Bayat - Week 3: Day 4 - Full Body
Uploaded: 2021-10-15T04:58:44.778Z
Duration: 65 min
Description: Week 3: Day 4 - Full Body

Emmely

I got sick after I did this,, I think i overworked myself. But it helped me learn my limits and take care of myself more.

sabrina

This full body one is the only thing to make me sweat 🥵🥵!!!

Cecilia10

So good!! And it's nice n toasty where I am, so this doubled the difficulty!! 🔥

Ashlen

Full Body Day! This should be a bit easier than the other days, now let’s crush it!

•raise hips
•keep hip and glutes off the ground 
•dig heels into the ball and pull ball towards your glutes 
• keep back straight and arms flat at your sides

Stability ball hamstring curl

•do not lock knees when you come up, keep them slightly bent 
•core is engaged 
•knees at 90 degree angle 
•push through your heel
•other leg on the bench should be neutral

Bulgarian Split Squats

•hammer curl to lateral raise to tricep extension 
•slow and controlled movements 
•back is straight, core is engaged, shoulders are rolled back 
• 1 rep is when you complete one hammer curl, one lateral raise and one tricep extension

Triple Threats

•core is engaged 
•pull your legs upwards with your abs

Crunches

•back is straight 
•core is engaged 
•pushing upwards through heels 
•knees at 90 degrees

Squat to Shoulder Press

•core engaged 
•pull legs up and bring to other side 
•moving legs with your core

V-Ups

•core engaged 
•bring knees to hands 
•back is straight

Knee Highs

•hands are in streamline position above head (not touching ground)
•core is engaged 
•no gap between mat and back 
•toes pointed

V-Line Flutter Kicks

Week 3: Day 4 - Full Body

Haven’t been motivated to hit the gym due to not being able to find workouts that worked for me and it’s day 1 and I feel so much better and it was such a good workout!!!

Alexis

Clarisse

After coming back from the gym after a 4 week hiatus, I feel pumped once again! Thank you! ♥︎♥︎♥︎

Jana Chang

Week 1: Day 1- Shoulders & Triceps

Felt it everywhere I was suppose to … I think 🥲🤣 Get it I guess 😭💪🏽

Juliann

My legs and abs have never felt so horribly amazing, best leg day i’ve had in a long time 😂❤️

Melissa

Week 1: Day 2 - Full Legs

Leyla

Nicki

Week 1: Day 3 - Back & Biceps

I can definitely start seeing a difference in my arms and in my waist.

Madison

LaRaelle Aceves

Week 1: Day 4 - Full Body

Megan

Sylvia

My sister and I did this and it was crazy painful! But totally worth it 🤩

Kryzl

Week 1: Day 5 - Glutes

Loved loved loved your workout!
Your demos help so much. Im so happy with my first workout!

Gabriela

Krystel

Week 1: Day 6 - Full Upper Body

I can finally start seeing definition in my triceps

Camelia

Sandra

Week 2: Day 1- Shoulders & Triceps

Natalie

Week 2: Day 2 - Full Legs

Arms and back are both burning like crazy

Luci

Adri

Week 2: Day 3 - Back & Biceps

You kill me everyday.. but this one??? Oh this is the one 💪🏽

Kicked my butt;; but I can already tell such a huge difference in my form and muscle movements/strength by using your tips!

Week 3: Day 4 - Full Body

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