Name: Playbook - Sarah Tripp - W3/D5 Full Body Strength
Uploaded: 2023-01-02T15:12:37.521Z
Duration: 60 min
Description: W3/D5 Full Body Strength

Always a great workout, feeling stronger!

Sarah

FULL BODY STRENGTH 3

Warm up:
- Hip flexor hamstring rocks
- Glute bridge
- Cobra to downward dog
- Spiderman lunge w/ rotation
- Squats with mini band

Workout:
1A. Goblet squat
1B. Elevated dumbbell plank row
  
2A. Eccentric slider hamstring curls
2B. Dumbbell bench press
   
3A. Forward to lateral lunge combo
3B. Feet elevated glute bridge
3C. Bent over lateral dumbbell raise
  
Arms & Core Finisher:  
4A. Standing dumbbell curls
4B. Dumbbell triceps extensions
4C. Plank

- 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
- Squats with mini band x 12

- 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

- Stand with feet shoulder width apart, a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Mini Band Squats

Warm up

1A. Goblet squat 4 x 8
Take a deep breath and brace your core prior to lowering the weight. As you are coming up, push the ground away as hard as you can and exhale.
 
Rest 15-30 sec

1B. Elevated dumbbell plank row 4 x 8 each
Focus on driving the elbow towards your hip when rowing the weight. Think about reaching and making your arm long when you are in the bottom position.

Rest 60-90 sec

- 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
- Drive through your heels back to the starting position

Dumbbell Goblet Squat

- Start in an elevated low plank position 
- Row the dumbbell up toward your hip
- Lower the dumbbell with control
- Maintain a solid core and keep the hips squared to the floor throughout the movement
- Complete desired reps then repeat on the opposite side

Elevated Dumbbell Plank Row

Superset

2A. Eccentric slider hamstring curls 3 x 12
Start in a glute bridge position and your heels firmly placed on top of the sliders. Keep your core and glutes engaged the entire time as you slowly slide your feet out for 4 sec. Perform each rep with as much control as possible.
  
Rest 15-30 sec

2B. Dumbbell bench press 3 x 12
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

- Start lying face up with your heels on sliders
- Slide your feet in toward your glutes
- Drive your hips up into a glute bridge position
- SLOWLY slide your heels out
- Lower your hips back to the floor and repeat for desired reps

Eccentric Slider Hamstring Curls

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up over your chest

Dumbbell Bench Press

3A. Forward to lateral lunge combo 3 x 7 each
The front and the lateral lunge count as one rep. Perform all the reps recommended on one side, then do the other side. Take your time and perform this combo with control.
  
Rest 15-30 sec

3B. Feet elevated glute bridge 3 x 15
Lift your hips as high as you can and squeeze your glutes. Keep your core engaged and do this without extending your lower back.
  
Rest 15-30 sec

3C. Bent over lateral dumbbell raise 3 x 12
Keep your chest parallel to the ground, avoid swinging and shrugging your shoulders when raising the weight.

Rest 60-90 sec

- Stand tall, holding dumbbells in each hand
- 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
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Complete desired reps then repeat on the opposite

Dumbbell Forward + Lateral Lunge

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

Feet Elevated Glute Bridge

- Stand tall, holding a dumbbell in each hand
- Hinge forward at the hips into a bent over position
- Raise the dumbbells up until your arms are in line with the shoulders
- Lower the dumbbells with control

Bent Over Dumbbell Lateral Raise

Triset

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. Standing dumbbell curls x 12 reps
Control the weight on the way down for three seconds with each rep. Choose a weight that will challenge you to complete the recommended reps.
  
4B. Dumbbell triceps extensions x 12 reps
 Position the dumbbells directly up above your shoulders. Bend at the elbows and bring the dumbbells down slowly to your ears. Lift the dumbbells back up and repeat.
  
4C. Plank x As long as possible
 Hold the plank as long as you can and keep track of your time. Each week challenge yourself to beat your previous time.

- Stand tall holding the dumbbells with your palms facing forward
- Curl the dumbbells up, engaging your biceps
- Lower the dumbbells with control

Dumbbell Bicep Curls

- Start lying on a flat bench with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell Tricep Extensions

- Elbows stacked under the shoulders and hands out front
- Lift into the toes creating a straight line from head to heels
- Keep entire body tight as you hold position for time

Plank

Arms & Core Finisher

W3/D5 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

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

Jill

W3/D3 Full Body Strength

W3/D4 Rest Day

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/D5 Full Body Strength

Community

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