Name: Playbook - Brett Lundeen - W1/D1 Full Body
Uploaded: 2023-01-03T00:50:04.371Z
Duration: 60 min
Description: W1/D1 Full Body

This is the first of 3 full body workouts this week. Be sure to monitor rest times closely, and make sure you're using an appropriate amount of weight each set. You’ll notice the rep schemes are 12-10-8. This is referred to as a standard pyramid where we’re increasing the weight each set.  So say if you used 30lb on dumbbells bench press for 12 reps, try using 35-40lbs for 10 reps.

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Cat Cow

Hip internal rotation

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Warm up

Pick a challenging weight to stick between 8-12 reps all 3 sets.

Dumbbell bench press

- Grab the bar with both hands on top
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Lat pulldown

Dumbbell shoulder press

Leg Press

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
-Pick a challenging weight to stick between 8-12 reps all 3 sets.

Lying hamstring leg curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position
-Pick a challenging weight to stick between 8-12 reps all 3 sets.

Rope tricep extension

Barbell curl

- Push through the balls of your feet
- Engage your calves as you go up
-Pick a challenging weight to stick between 8-12 reps all 3 sets.

Standing calf raise

Low plank

W1/D1 Full Body

Marcio almeida varela

W1/D3 Full Body

W1/D5 Full Body

Let’s goooooo!!!! Amazing workout 🦍🦍🦍🦍

W2/D1 Upper body

W2/D2 Lower body

W2/D4 Upper body

W2/D5 Lower body

🦍🦍🦍🦍🦍🦍 haven’t pushed myself like this in a while !

W1/D1 Full Body

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