Name: Playbook - Alan Willinger - Full Body Circuit
Uploaded: 2024-02-27T15:08:25.881Z
Duration: 45 min
Description: Full Body Circuit

Incline walk 5 minutes 

5 Rounds
Db bench press x10
Wide grip pulldown x10
Reverse lunge x8
Cable twist x12
Chest fly x15
Bent over row x15
Romanian Deadlift x15
Bird dog x15

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

Dumbbell flat bench press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- raise back up a quarter of the way
-lower again
- Pause and return to the initial position

Wide grip lat pulldown

- Keep your chest up and hold a dumbbell at your sides
- Step back and bring your knee down until the back knee reaches the floor
-make sure the front knee does not go over the toes 
- keep the front foot flat on the floor
- Work both sides

Dumbbell reverse lunge

Place cable at core height

With your elbows slightly bent, rotate the handle from the outside of your right hip to the outside of your left hip

Return to the starting position under control 

Maintain an athletic stance and brace your core

Cable Twist

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Place your feet underneath the bar with your heels directly underneath your hips; toes pointed forward. 

Fold over at the waist keeping your spine neutral. Keep your hips high as you reach for the bar. 

Pick the weight up gripping the bar directly outside your thighs. 

Stand tall and engage the glutes. Lower back down until you feel a stretch in the hamstrings and return to the top of the movement.

Barbell Romanian Deadlift

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Full Body Circuit

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