Name: Playbook - Sophia Panella - Week 4 Day 3: Full Body
Uploaded: 2025-03-07T18:13:40.838Z
Duration: 45 min
Description: Week 4 Day 3: Full Body

Gabrielle

-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 4 Day 3: Full Body

Steph

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

Lauren

This was the perfect first work out! Challenging, but loves that made me comfortable just getting back to the gym.

Anna

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

Ashley Melle

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

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

Week 1 Day 3: Full Body

abbie morrison

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

Stephanie Scaia

Loving your workouts so far. My legs are killing me today. Love the burn.

Aug2005!

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 🔥

Claire Roberts

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!

Ryann

Emina

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

Week 4 Day 3: Full Body

Community

More workouts from Sophia Panella