Name: Playbook - Alina Astilean - Day 5: Full Body
Uploaded: 2021-10-06T23:41:09.694Z
Duration: 45 min
Description: Day 5: Full Body

This workout is great!!! Love the tricep sets ♥️

Whooo that was great!! One question tho—is it supposed to be labeled “lower body”?

Circuit 1
2-3 Sets

Plate side to side turns (steering wheels) x:45
Standing plate front presses x20

Circuit 2
2-3 Sets

Tricep Dips x1:00
Resistance Band Bent Over Tricep Extensions x:45
Resistance Band Kneeling Tricep Push-downs x:30

Circuit 3
2-3 Sets

DB Squat Cleans x12-15
Dual DB Front Rack Reverse Lunges x8-10/Side

2-3 Sets
Plate side to side turns (steering wheels) x:45
Standing plate front presses x20

-start with plate chest level and holding straight out
-turn side to side, as if you were turning a steering wheel

Plate side to side turns (steering wheels)

-start with plate chest height, pressing straight out until elbows are fully locked out

Standing plate front presses

Circuit 1

2-3 Sets
Tricep Dips x1:00
Resistance Band Bent Over Tricep Extensions x:45
Resistance Band Kneeling Tricep Push-downs x:30

-start with feet out in front of you, both hands positioned on the bench behind you with finger tips forward
-lean slightly forward, bend at the elbows and drop as deep as you can, keeping shoulders relaxed and shrugged down your back
-once you are the bottom of your rep, push yourself back up, locking all the way out
-the straighter the legs, the harder the movement, so bend your knees up to a 90 degree angle if you need more support, or fully lock out for more difficulty

Tricep Dips

-start by holding on to both handles of your resistance band straight above your head
-lean your upper body slightly forward, keeping your back arched 
-keep your gaze on the ground in front of you the whole time
-without moving the elbows, fully extend your arms out until your elbows are locked out
-pretend like you are trying to “squeeze your head” with your elbows and keep them as tight as possible without letting them flare 
-make sure you feel your Triceps engaging on every rep

Resistance Band Bent Over Tricep Extensions

-keeping your chest up and shoulder retracted, start with elbows squeezing your ribs, slightly above a 90 degree angle
-press both handles of the band straight down, fully locking out the elbows 
-make sure you keep your elbows by your ribs and do not let them move up and down or flare out to the side 
-relax upper body and ensure you are not shrugging up

Resistance Band Kneeling Tricep Push-downs

Circuit 2

2-3 Sets
DB Squat Cleans x12-15
Dual DB Front Rack Reverse Lunges x8-10/Side

-start standing with DB's by your side
-hinge at the hips, descending towards the ground
-once you get to the bottom, start to "shrug" the DBs up into a clean position, and simultaneously drop into a squat so you can get under them
-catch on your shoulders in a front rack position, and stand up to the top
-drop the DB's by your side, and repeat the movement

DB Squat Cleans

-begin in a standing position, feet shoulder width apart with dumbbells in front rack position on your shoulders 
-take a large step backward with one foot
-lower your hips so that your (front leg) becomes parallel to the floor with the knee positioned directly over your ankle
-return to standing by pressing your your heel into the floor and bringing your leg forward to complete one rep.
-continue to alternate legs with each rep

Day 5: Full Body

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