Name: Playbook - Best Fitness - W1/D3 Metabolic Strength Training - Workout C
Uploaded: 2021-01-18T11:47:00.266Z
Duration: 45 min
Description: W1/D3 Metabolic Strength Training - Workout C

Melissa Myers

Michelle Furbino

The focus of this workout is on 
Quadriceps, Back and Biceps. 

Strength training geared towards accelerating metabolism to help you lose body fat and build muscle.

Big 4 circuit focusing on building muscle in your legs and back

Perform each exercise one after the other with little to no rest

Rest 90 seconds after each set

Bar resting on your traps

Inhale as your lower your hips back and down

Driving your knees out

Once you reach 90 degrees

Exhale as your drive through your heels into upright position

Barbell Back Squat (RT)

Hinge down reaching barbell towards your toes

Keeping your back flat and core tight

Exhale - Pull your elbows back punching shoulder blades until barbell reaches belly button

Inhale as your extend your arms

Barbell Bent Over Row (RT)

Step far enough apart that each leg can reach 90 degrees

Keeping pressure on your front heel and back toe

Drive through your front heel into your next lunge 

Keep your knees in line with your toes

Add DBs at hips for a greater challenge

Walking Lunges (RT)

Place hands overhand and wider than shoulder width on the bar

Exhale as you pull your body up until your chin is above the bar

Keep your elbows in tight

Inhale as you lower your body back down until arms are straight

Use bands or assisted pull up machine as necessary

Pull-Ups (RT)

Quadriceps, Lats and Back

Hold DB close to chest with elbows tucked tight.

Sink your hips down until your elbows reach your inner thighs.  

Keep your chest tall while maintaining pressure on your heels, big toe and pinky toe.

Goblet DB Squat (RT)

Keep your core tight (rib cage down)

Chest tall

Exhale and pull your elbows down towards your sides 

Squeezing your lats

Inhale extend arms

Make sure shoulders stay still and do not raise

Wide Lat Pulldown (RT)

Place feet in the middle of the platform shoulder width apart 

Lower platform down as you maintain pressure on your whole foot

Once you reach 90 degrees press platform back into starting position 

Make sure butt and tailbone remain on bench

Leg Press Shoulder Width (RT)

Split Stance keeping DB in the same hand as the leg that is back

Rest opposite elbow on the same thigh

Keeping your core tight and back flat

Exhale and pull your elbow back, pinching your shoulder blade, reaching your pinky towards your hip

Elbow stays tight to body

Inhale lower DB back down

Make sure you do not twist your torso

Split Stance Single Arm DB Row (RT)

Quadriceps, back and biceps

Big 3 circuit focusing on building muscle in your legs and back

Perform each exercise one after the other with little to no rest

Rest 60 seconds after each set

You can use two DB’s or KB’s

Place one in each hand by the hip and one the shoulder (DB) - Rack position (KB)

The hand with the KB by the hip - that leg steps back

Bend both legs until front knee reaches 90 degrees

Pushing off front heel bring both feet together

Make sure front knee is behind the toe

Contralateral KB/DB Reverse Lunge (RT)

Grab bar shoulder width apart

Legs almost extended

Chest tall and core tight (rib cage down)

Exhale as you pull your elbows back until bar reaching stomach

Inhale and extend arms out straight

Keep your shoulders from rotating forward

Overhand Cable Seated Row (RT)

Start bent over with your back flat and core tight

Palms face each other

Exhale as you raise your hands out straight squeezing your rear delts

Inhale as you lower arms back down

Keep your arms straight and DB in line with the shoulder

DB Bent Over Reverse Fly (RT)

3 Exercise Circuit

Perform each exercise one after the other with little to no rest

Rest 30 seconds after each set

Starting with your palms facing out by your thighs

Keep your elbows in tight and raise the DB’s to shoulder height

Squeeze your biceps at the top of the movement

Extend arms back down to thighs

DB Bicep Curl (RT)

Place knees where angle of rotation is on the seat

Keeping your body on the seat at all times

Exhale and extend your feet upward until your legs are fully extended

Squeeze your quadriceps with your toes always pointing towards the ceiling 

Inhale as you lower

Leg Extensions (RT)

Superset

Perform each exercise for :20 seconds. 

no rest between exercises. One right to the next.

Once finished 30 seconds rest and repeat.

Hold DBs facing you

Hinge your hips back while keeping your chest tall and back flat

Once DBs reaches your knee

Drive through your feet and extend your hips upward 

Raise your elbow as if you’re zippering your coat

Once DBs reach shoulder height - tuck elbows underneath DBs leaving DBs on your shoulder 

Feet should land shoulder width apart

Double DB Clean (RT)

Grab handles of TRX. 

Perform normal squat with weight on your heels. 

As your get to the top of your squat-explode off of your toes. 

As you land come back down to your squat.

TRX Jump Squat (RT)

Legs out straight and arms out straight

Exhale and you reach your hands to your toes keeps all limbs straight 

Inhale as you lower to the floor keeping your lower back flat

W1/D3 Metabolic Strength Training - Workout C

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