Name: Playbook - Arev @endicci - LISS/FULL BODY
Uploaded: 2022-01-30T01:12:58.315Z
Duration: 60 min
Description: LISS/FULL BODY

Valarie

- Don’t rest your hands on the side 
- Slight forward lean to give a little glute bias

Stairmaster (Level 6)

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Bi & Tri

- Bend over at 90 degrees (if your hamstring flexibility isn’t there yet, you can come up a little higher)
- Put your hands over the bar and hold with an overhand grip
- Pull your elbows back and bring the bar up (lead with your elbows)

Bent Over Overhand Barbell Row

- Lower the barbell to the top of your chest
- Slowly raise the bar and keeping it close your body (don’t raise the bar out in front of you, imagine it going up and above your head) 
- Lower with a slow controlled motion

Standing OH Barbell Press

- Lead with your elbows
- Wrists should never come above the elbow
- Don’t use momentum to drive the movement

DB Lateral Raise

Circuit

- Hold onto a rig and lean away with a cable attachment in your free hand 
- Raise the cable laterally up to head height 
- Lower the cable 
* Work both sides

Leaning Cable lateral raise

- Push your hips as you come down
- Reach parallel and explode up

BW Jump squats

Shoulders & Legs

- Start with a barbell on your upper back
- Step forward with the first leg and lower down
- To make sure we have a glute bias: try to have a slight forward lean (without rounding your back), and when you get lower, bring in your front knee a little bit towards the center of your body to get a full stretch
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Feet Flat Crunches

Legs & Abs

LISS/FULL BODY

Danielle

Christina

Ria Dey

Shoulders/Abs

HIIT/ABS

Audriana

Demiana

Chest/Tri

Johanna

Really challenging but so worth it in the end💪💪

Varinder

My legs were trembling in a good after I completed this leg workout. My muscles can’t thank u enough. Well worth it. I recommend anyone who needs a lil push or guidance to try this out!! Like, ASAP.

danielle 

LEGS (SQUATS)

Great ! Came back to the app and straight to your workouts!!

Joanna Quan Soon

Gabrielle Alsept

Katherine

BACK/BI

It tested my limits but the workout was absolutely amazing!! I LOVED it!! 😍

Sylvie

Rama

Arisleiry

SHOULDERS/ABS

AMAZING!! 15/10 Absolutely loving all of these workouts 🥰

HIIT/CORE

Great workout! The incline skull crushers felt awkward because I kept hitting the bench.

LISS/FULL BODY

Community

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