Name: Playbook - Blake Harrington - Full body
Uploaded: 2023-01-10T04:04:30.226Z
Duration: 60 min
Description: Full body

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

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

Seated Arnold press

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt cable fly

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Full body

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