Name: Playbook - Sarah Tripp - W1/D1 Full Body Strength
Uploaded: 2023-01-02T15:12:37.355Z
Duration: 60 min
Description: W1/D1 Full Body Strength

Exactly what I needed to get back into my old habits. Thank you for this great plan!

Carly

It was rough but I will do it again tomorrow!!

Bella

Soooo good!! Would love voiceovers to add additional cues

Samantha

Caroline

Such a great workout! After four years of not working out this was easy to follow and fun to do!

Paulina

Katie

Great first work out!! Looking forward to continuing this program.

Annie

Modifications when you don’t have a bench or dumbbell, etc

Lauren

Thank you for creating this!! I have so much more confidence navigating the gym & having a plan!

Amber-lyn

Oh, what up butt muscles! Really easy to follow. Love the video and written directions/suggestions.

Sarah

Kicky my booty in a good way!! Very easy to follow along and I can’t wait to keep doing these workouts.

Kinley

Great manageable full body workout! Got a sweat on but didnt want to puke!

Koral

I loved the workout! I’d love modifications for things like lunges. I can’t do that many.

Definitely a challenge! Wish there was a 30 minute option because I had to split the workout into two sections to complete it

Grace

Thanks for making this work out so easy! ✨♥️

Liza

I haven’t been to the gym in months. Looking at the workouts I thought I would be able to them easily but it kicked my butt. But it feels great!

Savannah

What a great first workout to get my butt back in gear! I haven’t worked out in years…this made me feel like I can do it and eased me into it. I am so excited for this whole workout plan 💪🏻Thank you Sarah for this awesome plan to get our bodies moving and feel great about ourselves! You’re amazing!! 💓

Lisa

Loved it!  It’s been a while for me but these were all doable yet challenging!!!!

Carrie

Better late than never! Started day 1 and I can’t feel my body!! Amazing!

Srinikhitha Kasibhatta

Easy to follow program, I don't have a bench to do a tiny part of the training, so I did extra lunges instead. For future exercises/training clips. It will help if there are a few "if you don't have a bench at home/or equipment, do this instead" but for a first time user and back at it to exercising, I loved it!

yaya

O i love how intuitive this workout program is! What an amazing day 1! I love the timers, videos, breakdown explanation of each workout, the check button when your done with the set. I’m sweating! I feel amazing!

Marilyn

It’s me, hi, I’m sore af, it’s me.
I haven’t worked out in three months cause I was bored. This wasn’t boring, easy to follow and I feel it.

Jill

Christi

Would be beneficial to a new exerciser to see Sarah actually get into the position (coordination like when doing the one w the lunge and opposite arm/shoulder was doing something it was confusing lol) and to show an alternative if we don’t have a work out bench for example. :) overall really liked it though!

This workout kicked my ass! 😭 I’m glad to be back! This is the first time I have ever been to the gym alone and unguided and it wasn’t as scary as I thought it was going to be, and I felt like you were right there with me! Thank you Sarah!

Alexandria Bowie

FULL BODY STRENGTH 1

Warm up:
- Hip flexor hamstring rocks 
- Glute bridge
- Cobra to downward dog
- Spiderman lunge w/ rotation 
- Kettlebell swings 

Workout:
1A. Eccentric dumbbell Rdl’s
1B. Incline dumbbell bench press
   
2A. Step ups
2B. Chest supported rows
  
3A. Walking lunges
3B. Front to lateral dumbbell raise
  
Core Finisher:
4A. Single leg v-ups
4B. Plank taps
4C. Hollow hold

- Hip flexor hamstring rocks x 10 each side
- Glute bridge x 8 with a 2 sec hold for each rep
- Cobra to downward dog x 8
- Spiderman lunge w/ rotation x 8 each side
- Kettlebell swings x 15

- Get into a hip flexor stretch position
- Rock back into a hamstring stretch
- Complete desired reps then repeat on the opposite side

Hip Flexor Hamstring Rocks

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels bringing your hips up into a glute bridge position
- Squeeze your glutes and hamstrings
- Lower back to starting position

Glute Bridge

- Start by laying face down, hands on the floor just outside the chest
- Press yourself up into a Cobra position
- Lift your hips up toward the ceiling, while shifting your weight back into a Downward Dog position

Cobra to Downward Dog

- Start in a high plank position
- Bring one foot forward and place it flat on the floor next to your hand
- Lift this hand off the floor
- Rotate toward that front leg, reaching overhead and back down for reps or time
- Complete desired reps then repeat on the opposite side

Spiderman Lunge w/ Rotation

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

Warm up

1A. Eccentric dumbbell Rdl’s 3 x 8
Prior to performing each rep, soften the knees, keep the shoulders rolled back and engage the lats. Focus on lowering the weight for 3-4 sec. On the way back up, think about standing up straight and squeeze the glutes.

Rest 15-30 sec

1B. Incline dumbbell bench press 3 x 10
When pressing, focus on keeping your elbows about a fist away from your ribs. Think about reaching when pressing the dumbbells and lower the weight slowly for 3 sec.

Rest 60-90 sec

- Stand tall, holding a dumbbell in each hand 
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Eccentric Dumbbell RDL

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell Incline Bench Press

Superset

2A. Step ups 3 x 8 each
Focus on using the front leg and push the foot through the surface that you are stepping on. Try to avoid bouncing on top of the surface. Think about lowering yourself slowly when coming back down.

Rest 15-30 sec
  
2B. Chest supported rows 3 x 10
Focus on driving the elbows towards your hip when rowing the weight. Keep your shoulders rolled back and control the weight with each rep.

Rest 60-90 sec

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Dumbbell Step-Ups

- Support your chest on an incline bench and a dumbbell in each hand
- Row the dumbbells up toward your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbells back down with control

Chest Supported Dumbbell Rows

3A. Walking lunges 3 x 8 each
Avoid bouncing your knee off the ground, lower with control and keep the hip, knee, and foot in line with each rep.

Rest 15-30 sec

3B. Front to lateral dumbbell raise 3 x 8 each
Avoid rocking or using momentum to lift the weight. Keep your core engaged and don’t overextend your lower back.

Rest 60-90 sec

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Extend both legs returning to the standing position
- Step forward and repeat with the opposite leg
- Alternating back and forth for time or reps

Dumbbell Walking Lunges

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control to starting position

Dumbbell Front Raise + Lateral Raise

Perform these exercises back-to-back in a circuit format for 2-3 rounds. Minimal rest in between exercises, 1-2 min break after completing each circuit.

4A. Single leg v-ups x 10 each
Think about keeping your shoulders off the ground and try to meet the foot and hand at the highest point. Keep your core engaged the entire time.
  
4B. Plank taps x 25 sec
While tapping your shoulders, focus on preventing your hips from shifting or moving side to side. Keep the hips parallel to the ground and your core engaged.

4C. Hollow hold x 25 sec
Keep your shoulders and your feet off the ground in the hollow position. Focus on breathing and keep your core engaged.

- Lay with your arms and leg extended
- Raise one leg, at the same time raising your upper body
- Reach the opposite hand for your toes
- Complete desired reps then repeat on the opposite side

Single Leg V-Ups

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank Taps

- Lying on the floor, hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Body Hold

Core Finisher

W1/D1 Full Body Strength

I overall liked this one! It was a little harder on the knees than I expected for “conditioning” day but definitely got my heart pumping! (Clerical: there’s a typo in the narrative for the dumbbell swings. It references “kettlebell” instead of “dumbbell”)

Jeni

Kicked my booty. But glad I pushed myself to all 5 rounds!

Bobby

Andrea

W1/D2 Optional Conditioning Workout 1

I’d encourage noting reps per leg or side if it’s a lunge, etc.

This was a great workout! Even with a modification or two, it still felt great!

W1/D3 Full Body Strength

W1/D4 Rest Day

Laramie

Alyssa

Phew! Great strengthening after rest day. Building the endurance up!

W1/D5 Full Body Strength

The only thing I’d love to see is some modifications, the plank slides were too much for me. Some other things I made modifications but I couldn’t think of one for this one.

Ashley

W1/D6 Optional Conditioning Workout 2

W1/D7 Rest Day

W2/D1 Full Body Strength

W2/D2 Optional Conditioning Workout 1

W2/D3 Full Body Strength

W2/D4 Rest Day

W2/D5 Full Body Strength

W2/D6 Optional Conditioning Workout 2

W2/D7 Rest Day

W3/D1 Full Body Strength

W3/D2 Optional Conditioning Workout 1

Wow I am glad rest day is tomorrow! Legs are on fire, but in a good strong way 😅 💪🏻

Wow the 4th set addition to the first set this week is a killer! But this is the kind of program where harder doesn’t want to make you quit but instead feels GREAT 💪🏻💪🏻

Kate

W3/D3 Full Body Strength

W3/D4 Rest Day

Always a great workout, feeling stronger!

W3/D5 Full Body Strength

W3/D6 Optional Conditioning Workout 2

W3/D7 Rest Day

Great to see the slow and steady increase in reps by week 4, and to feel myself being stronger at the circuits than I was week 1!

W4/D1 Full Body Strength

W4/D2 Optional Conditioning Workout 1

Another awesome day! Found the playlist Sarah made for the workouts 🔥 getting stronger with push ups, and they were never my strong point!

W1/D1 Full Body Strength

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