Name: Playbook - Alan Willinger - Full Body Frenzy! 💪🏻
Uploaded: 2022-10-08T17:14:56.193Z
Duration: 45 min
Description: Full Body Frenzy! 💪🏻

Hit the whole body with this workout. Full body workouts are great when you aren’t able to train as frequently.

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

Superset A

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Make a fist around the handle with both hands

Set up in an athletic stance

Press the handle out at chest height and keep the handle centered at your body

Avoid letting the cable pull you in

Paloff Press

Superset B

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmers walk

Superset C

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Hold two weights by your sides 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly