Name: Playbook - Andres Tovar - WEEK 1 - DAY 5 (FULL BODY)
Uploaded: 2022-03-31T05:59:53.638Z
Duration: 45 min
Description: WEEK 1 - DAY 5 (FULL BODY)

You will target every muscle in your body. Use weight that challenges you towards the last 2 reps. Rest 30sec-1min max after every set. Focus on keep tension throughout the movements

Elliptical  (Warm up)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the platform back to starting position
- Don’t lock your knees
- (Superset this exercise with Calves on the leg press)

Leg press - mid stance

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raises

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly
- Keep toes pointed up throughout the motion

Leg extensions

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press

- 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

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Stay as upright as possible placing more tension on your triceps

Dips staying vertical

- 10min
- Select speed/incline that challenges you and can maintain throughout the time

Treadmill incline walk

WEEK 1 - DAY 5 (FULL BODY)

Kwame

Some videos didn’t match the exercise description

Victoria

WEEK 1 - DAY 1 (FULL BODY)

WEEK 1 - DAY 2 (CARDIO/ABS)

You mentioned alternate exercises, but provided no video for alternates

WEEK 1 - DAY 5 (FULL BODY)

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