Name: Playbook - Sophie Grace Holmes - W3 / D3 Strength program
Uploaded: 2021-01-18T11:44:42.079Z
Duration: 45 min
Description: W3 / D3 Strength program

Love it the app is the best thing I ever got 🙌 thanks 😊 ❤

Olivia

Really focused on proper form this week - good back position for rows and putting dumbbell “in my pocket,” rather than a straight up motion. Need to continue to work on this. Added an extra round (4) for this week’s progressive overload.

Melissa K

FRIDAY: PULL

Workout:
- Single Arm Row
- Dumbell row
- Deadlift
- Single leg deadlift

- Place you hand on an elevated surface
- Pull the dumbbell up, keeping your elbow close to your body
- Squeeze you lat as you pull
- Come down in a controlled motion

Single arm row

- Bend forward at the hips
- Make sure your back is flat
- Pull the dumbbells up keeping your elbows close to your body
- Focus on your back as you go up
- Come down in a slow controlled motion

Dumbbell row

- Push your hips back
- Come down keeping a neutral spine
- Come down until you reach your shins
- Pull up engaging your hamstrings and glutes

Deadlift

- Start in a split stance stance
- Come down flexing at the hip
- Keep your spine neutral 
- Come down until you reach shin height
-Come up engaging your hamstring and glutes

Single Leg Deadlfit

PULL Circuit

W3 / D3 Strength program

Rachel

W1 / D1 Strength program

Katie

Thoroughly enjoyed this workout! Combined it with a core session and it was everything I needed. #NeverRegretAWorkout

W1 / D2 Strength program

Loving the variety and structure of this programme 🙌🏼

Sophie Rose Handley

W1 / D3 Strength program

Wwoooo, feeling the heat! In a good way! 🔥😤😃

Pushed myself to do 5 rounds! So 125 burpees 🤢  Had to dig deep for the motivation but feel great afterwards...always the way!

W1 / D4 Strength program

Hi Sophie I did 500 reps in 45 mins, I would have pushed through but I need to be somewhere however I am starting to feel tired now and moving a lot slower lol, would this be ok or do I need to do again to complete 1000 reps? Rachel

In 45 mins I did 500 reps 10 of each written exercise. I would have carried on but I need to be somewhere and I am now getting tired, would this be ok or would u have to do again?

W1 / D5 Strength program

Rosannah OConnor

W2 / D1 Strength program

Great workout for these evolving 🍗 legs! Worked up an undeniable sweat.

W2 / D2 Strength program

W2 / D3 Strength program

I did 3 rounds instead of 5 🙈 at home, more breathless today really struggled with the breathing and my knees but least I deposited a bit into the bank lol x

3 rounds - 16:49 total time, for own record.

Lovely Saturday morn sweat! Took me 21:57 minutes!!🔥🔥

W2 / D4 Strength program

Went off the 12 week plan to try this and the 15 min abs! Really enjoyed x

EMMA

Just so you’re aware, the overview description didn’t match the workout. It called for 1000 reps of about 10 exercises, whereas the workout within was 3 rounds, 5 exercises. Thank you for all your hard work! A heart-racer workout, nonetheless!

W3 / D3 Strength program

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