Name: Playbook - Arev @endicci - FULL BODY
Uploaded: 2022-10-01T14:56:01.125Z
Duration: 70 min
Description: FULL BODY

Erisa Adams

I dont know why I ever stopped this program !!

It be those last reps 😭 thank you for murdering my muscles

Jasmine Schaeffer

Fanny

Cristal Altamirano

The work out was great would love to know what you do to warm up and cool down. Also, do all work outs target abs?? I really want to gain mass in my glutes and get a smaller waist. I’ve got stubborn fat around my bottom abs

Sylvia

- Bring the bar down and thrust forward and upwards through your heels
- Keep chin tucked in the entire time
- Locked out at the top and feel it in your glutes!

Barbell Hip Thrust

- Lower(rise) your chest and hips at the same time
- Try to push through your heels to put an emphasis on your glutes

Barbell Back Squats

- Hinge at the hips and push them back to get a stretch in your glutes and hamstrings
- Push forward through your glutes like you would with a hip thrust to move the bar up
- Your arms are strings! They’re just holding the bar, nothing else. Do not raise the bar by pulling with your arms or shoulders

Romanian Deadlift

Squat & RDLs

- 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

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- 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

BENCH & SHOULDER

LAST 2 SETS: are drop sets! 10 reps chosen weight, drop (i dropped half) and do another 10

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

FULL BODY

Community

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