Name: Playbook - Sarah Tripp - W3/D3 Full Body Strength
Uploaded: 2023-01-02T15:12:37.501Z
Duration: 60 min
Description: W3/D3 Full Body Strength

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

Sarah

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

Jill

FULL BODY STRENGTH 2

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

Workout:
1A. Dumbbell slider reverse lunge
1B. High plank dumbbell row
   
 2A. Hip thrust w/ pause
 2B. Kneeling Dumbbell Arnold press
 
 3A. Sumo dumbbell deadlift
 3B. Push-ups
 3C. Squat hold
   
Glute Finisher:
4A. Frog pumps
4B. Standing mini band abductions

- 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
- Alternating forward lunge x 10

- 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

- Take a large step forward and lowering yourself until your front leg and back leg are both at nearly a 90-degree angle
- Push into your front heel and foot to raise back up to a standing position then repeat on the opposite side

Bodyweight Alt Forward Lunges

Warm up

1A. Dumbbell slider reverse lunge 4 x 8 each
This is a great variation that will challenge you to work even harder in that lunge position. Focus on driving your toes through the slider and bring your knee down slowly towards the ground. The more control the better.

Rest 15-30 sec

1B. High plank dumbbell row 4 x 14
Keep the core engaged and focus on keeping the hips parallel to the ground with each rep. Avoid twisting or rotating the hips.

Rest 60-90 sec

- Stand tall with a dumbbell in each hand and one foot on a slider
- Slide your leg back as you lower down into a lunge
- Once you reach parallel push through your heel to stand back up as you slide your leg back in
- Complete desired reps then repeat on the opposite side

Dumbbell Slider Reverse Lunge

- Start in a high plank position on two dumbbells
- Row one dumbbell up keeping your elbow close to your body
- Lower the dumbbell and repeat on the opposite side
- Keep your hips squared to the floor throughout the movement

High Plank Dumbbell Row

Superset

2A. Hip thrust w/ pause 3 x 12
Try to avoid extending your lower back when performing hip thrusts. Keep your chin and ribs down and focus on squeezing the glutes. Pause at the top for 2 sec with each rep.

Rest 15-30 sec

2B. Kneeling Dumbbell Arnold press 3 x 12
Pressing from the knees will force your core and shoulders to work harder. Keep your core engaged the entire time and avoid overextending your lower back when pressing.

Rest 60-90 sec

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground 
- Lean back so your shoulders are on the bench and position the dumbbell above your hips
- Drive your hips up lifting the dumbbell
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Dumbbell Hip Thrust w/ Pause

- Start in a tall kneeling position, holding the dumbbells with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the movement back down to starting position

Dumbbell Kneeling Arnold Press

3A. Sumo dumbbell deadlift 3 x 15
Rotate your feet out and get into a wide sumo stance position. Keep your chest up and your back engaged, as you the lower the dumbbells between your legs. As you are coming up, think about standing up straight and squeezing your glutes.

Rest 15-30 sec

3B. Push-ups 3 x amrap
Perform as many reps as you can with good form. If you can’t do regular push-ups on the ground, perform modified elevated push-ups. Keep track of your reps and try to do more each week.

Rest 15-30 sec

3C. Squat hold 3 x 35 sec
Lower your butt until your thighs are parallel to the ground or just bellow parallel. Keep your chest up and make sure that you focus on your breathing. Perform this body weight if adding external weight is too difficult.

Rest 60-90 sec

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat reaching the dumbbells toward the ground while keeping your back straight
- Stand up to full extension

Dumbbell Sumo Deadlift

- Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged
- Bend your elbows and lower your chest to the floor
- Push through the palms of your hands to straighten your arms

Push-Ups

- Hold the dumbbell vertically, gripping it with both hands underneath the top of the weight
- Keep the dumbbell close to your chest throughout the entire movement
- Point your knees in the same direction as your toes
- Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when they touch
- Hold this position for desired time

Dumbbell Goblet Squat Hold

Triset

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

4A. Frog pumps 3 x 20
You can perform this exercise bodyweight or with external weight added. Think about squeezing your glutes hard with each rep.
  
4B. Standing mini band abductions 3 x 20 each
Try to prevent the leg that’s moving away from the body from rotating out. Keep your feet parallel to each other and raise the leg without rotating the foot, this will allow for maximal glute activation.

- Lying down with the soles of your feet together and knees outward
- Hold a single dumbbell at the hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Dumbbell Frog Pumps

- Stand up straight with your chest up, back straight and head straight, and hands on hips
- A band placed just above the knees
- While keeping your legs straight, push one leg out to the side to a 45 degree angle
- Slowly lower your leg to starting position
- Complete desired reps then repeat on the opposite side

Standing Mini Band Abductions

Glute Finisher

W3/D3 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

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.

Caroline

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

yaya

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

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!

W3/D3 Full Body Strength

Community

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