Name: Playbook - Alyssa Higham - Week 1 - Friday
Uploaded: 2022-04-15T09:50:29.078Z
Duration: 60 min
Description: Week 1 - Friday

Full Body

1. Choose a main lift that you want to focus on: Deadlift, Hip Thrust, Barbell Squat or Barbell Bench Press 

2. SUPERSET 
- Single Arm DB Rows 10 reps x 4 sets
- Bodyweight or DB Alternating Lunges 10x4
- Standing Overhead Press 8 reps x 4 sets 

5 MINUTE AMRAP FINISHER 
Rotate through the 2 exercises and see how any rounds you can complete in 5 mins

- 15 x DB Lateral Raises 
- 20 x DB Goblet Squat

- Choose a main lift that you want to focus on
- 1-3 minutes rest in between each set.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrusts

- Set barbell height to be at chest height
- Hands to be just outside shoulder width
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower driving your knees out 
- Reach parallel and push through your heels to come back up
- Control the weight on the way down and explode up

Barbell Back Squat

- Start by lying down with the barbell directly under yours eyes
- Place hands evenly roughly just outside shoulder with apart 
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

Choose a main lift:

Complete each exercise after eachother with no rest, once completed the 3 exercises then you can rest before moving onto the next set.

- Support yourself on a flat bench using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Repeat movement on other side

Single Arm Dumbbell Rows

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell Alternating Lunges

- Start in a split stance with the barbell resting on your shoulders and elbows high
- Press the barbell overhead, locking your elbows out at the top
- Hold for a second then return back to your starting position 

Note: When pressing the barbell up, it should be in line with your mid-foot, not straight up

Overhead Barbell Press

SUPERSET

- Rotate through the 2 exercises and see how many rounds you can complete in 5 minutes (no rest)

- Try aim for 3 rounds

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at the bottom and extend your legs to come back up

Week 1 - Friday

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