Name: Playbook - Best Fitness - W2/D2 Metabolic Strength Training - Workout B
Uploaded: 2021-01-18T11:49:14.340Z
Duration: 60 min
Description: W2/D2 Metabolic Strength Training - Workout B

Melissa Myers

This workout focus is on hamstrings, glutes, chest, shoulders and triceps. 

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

Hold DB facing you

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

Once DB reaches your knee

Drive through your feet and extend your hips upward 

Raise your elbow as if you’re zippering your coat

Once DB reaches shoulder height - extend elbow fully above your head 

Feet should land shoulder width apart with slight give in the legs

Single Arm DB Snatch (RT)

Hold the bar shoulder width apart

Keep your shoulders down, pinched back and lats tight

Maintain and upright chest and flat back as you lower the bar down to your shins hinging your hips back

Slight bend in knees

Exhale as you raise back to starting position squeezing your hips towards the bar

Barbell RDL’s (RT)

Feet shoulder width apart

Hands shoulder width apart

Core tight (rib cage down)

Exhale as you press up with full extension in the arms

Inhale as you lower back down to your chest

Barbell Shoulder Press (RT)

Place heel on box and upper back on another box approximately half your body length away

Lifting opposite leg

Lower hips down as low as you can go

Drive through your heel raising your hips up as high as you can squeezing your hamstrings and glute

Single Leg Deficit Glute Bridge (RT)

Glutes - Hamstrings - Shoulders

Place hands on bar wider than shoulder width

Inhale as you lower bar to upper chest

Exhale as you press the bar up straight 

Make sure you maintain contact to the bench through your lower back

Incline Barbell Bench (RT)

Start with KB a few feet in front of your body

Grab KB and let the momentum of the KB swing between your thighs

Once wrist touch inner thighs; drive your hips forward squeezing your glutes

Keep your arms relaxed and let the KB swing freely

KB Swing (RT)

Start with arms extended over chest

Separate hands as you lower DB’s to the floor

Keep your arms relatively straight 

Once your hands break the plain of your chest

Exhale and bring DB’s back together

DB Flat Bench Flys (RT)

Place band around ankles

Slightly lower hips 

Keeping your knee in line with your toe

Step laterally as far as you can stretch the band

Keeping your whole foot flat

Bring both teeth together

Lateral Band Walks (RT)

Glutes - Hamstrings - Chest

Start in high plank position

Core tight with hands outside shoulder width 

Make sure shoulders are slightly forward compared to hands 

Inhale as you lower thumbs to armpits

Exhale as you push back up

Push-up (RT)

Place palms on box just outside your hips - table top position or legs extended

Keeping your chest tall

Lower your hips down until your elbows reach 90 degrees

Driving through palms - extend your arms squeezing your triceps at the top

Box Dips (RT)

Place hands inside shoulder width on bar

Bring your body into plank position

Core tight

Inhale as you lower your body until forehead reaches the bar

Exhale extend your arms until straight squeezing triceps

Smith Machine Skull Crushers (RT)

Chest and Triceps

Place hands shoulder width apart on the bar

Focus on raising your elbows up and have your hands act as hooks

Once the bar reaches the middle of your chest; lower back down to your thighs 

Elbows should always be higher than the hands

Barbell Upright Row (RT)

Start with dumbbells at your hips

Keep your arms straight

Extend your arms to shoulder height keeping your hands in line with your shoulders

Return arms back to hips

DB Lateral Raise (RT)

Lay flat and keep body flat at all times. 

Place pad by your ankles. 

Exhale as you lift heels to your butt. 

Inhale as you lower not letting the weight stack touch.

Lying Hamstring Curl

Shoulders and hamstrings

Perform each exercise for 20 seconds with no rest in between each exercise. 

Snatches are :20 sec per arm. 

Rest :40 seconds after the circuit and repeat.

Place hands on the floor

Hop back into push-up position 

Let chest fall to floor 

Push-up and lift your feet until you land into a semi squat 

Explode up

Burpee (RT)

Body in athletic stance 
-Feet shoulder width
-Slight bend in knees
-Slight lean forward

Keeping your body still

Raise arms up and slam ropes down repeatedly

W2/D2 Metabolic Strength Training - Workout B

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