Name: Playbook - Sophia Panella - Week 1 Day 3: Full Body
Uploaded: 2025-03-07T18:13:40.616Z
Duration: 45 min
Description: Week 1 Day 3: Full Body

Maria

Ashley Melle

I am so so sweaty wow!! Can barely walk out of the gym rn 🥵

Steph

This one really kicked my butt! Please no more lunges 😅

Anna

Someone at the gym commented on how much this made me sweat

Leah

Kristen Leippi

Thought this would be easy ish….. Kicked my ass. I usually dread full body days but this was awesome.

Kelli

Ryann

Melissa

Brittany

Kendra

Brutal full body day but oh so good! 😫💪

Hannah Lang

Kate

Stephanie Scaia

Julia

So hard. I had to do should tap plank because the dumbbell hurt my hands to be on.

Brenna

Heather

Absolutely drenched from that one! Wow 👏

Lindsay

Maddison

Ngl thought this workout wasn’t gonna be that bad…. It was in face that👏🏻bad👏🏻 in the best way! Haha

Lauren

Tatum

Holly

Hannah

Caroline

Great full body workout! My shoulders were on fire! I am a nurse so with working 3 12’s a week, this 3 day week split is PERFECT for me! Quick and effective. I’m so excited to continue these workouts 💗💪🏼

Claire Roberts

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Remain bent over and avoid standing up
- Keep core tight and lead with elbows 
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Posterior Superset

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With the opposite hand press the dumbbell overhead
- Reverse the movement back to starting position - Complete desired reps then repeat on the opposite side
- Reps are per leg

Reverse lunge w/ dumbbell shoulder press

- In a plank position, take one dumbbell and row 
- Keep your core tight and try not to sway your hips back and forth 
- Reps are per arm

Plank to Row

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
-Total reps

Dumbbell walking lunges

Week 1 Day 3: Full Body

You know it was good when you are having trouble walking out of the gym! 🥵

Week 1 Day 1: Full Lower Body

I’ve been following you for so long, and your podcast has gotten me through so much. Thank you for your “shameless plug” last week. I’m so thankful I finally got on playbook! It was just the kick-in-the-butt/motivation I needed. I’m really looking forward to joining the community!

Kelsie

Week 1 Day 2: Full Upper Body

abbie morrison

Sooo good!! And my legs are still dead from the full body week 1 day 3 too 🥵🥲

Week 2 Day 1: Full Lower Body

Payton

Probably not the best idea to do this before a volleyball game. I am officially useless to my team 😅

Jessica

Shoulders, biceps and back are deaaad. This was such a good upper body day! I really felt the 🔥

Week 2 Day 2: Full Upper Body

Hayden

Grace

The 3 day split is exactly what I need for my work schedule. Everyday is super challenging and I love it!

Marissa

Week 2 Day 3: Full Body

Felt strong today! This was just what I needed!

Emina

Dude. I’m dead 😵 SOO good. And nice to see how much weight I can add on 👏🏼👏🏼

Week 1 Day 3: Full Body

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