Name: Playbook - Brittany Ogus - W1D1 FULL BODY
Uploaded: 2024-03-03T18:40:41.774Z
Duration: 60 min
Description: W1D1 FULL BODY

Amanda

Switching it up this month! Full body workouts every other day. First week acts as a deload, then we focus on progressive overload over the month. Make sure you have adequate rest between each exercise, aside from Saturdays conditioning circuit workout! Let’s get strong!

Pendulum squat

Seal rows

Dumbbell stiff leg deadlifts

Standing single arm shoulder press

Glute kickback machine

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calf) and secure the lap pad against your thigh, just above the knee
- Then grasp the side handles on the machine as you point your toes straight and ensure that the working leg is straight right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knee
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you breathe in
- Complete desired reps then repeat on the opposite side

Single Leg Seated Leg Curl (Machine)

Glute kickback + single leg hamstring curl

Copenhagen plank (with ankle tap)

W1D1 FULL BODY

W1D2 Mobility/OFF

W1D3 FULL BODY

W1D4 Mobility/OFF

W1D5 FULL BODY

W1D6 Conditioning (optional)

W1D7 mobility/off

W2D1 FULL BODY

W2D2 Mobility/OFF

W2D4 Mobility/OFF

W2D6 Conditioning (optional)

W2D7 mobility/off

W2D3 FULL BODY

W2D5 FULL BODY

W3D2 Mobility/OFF

W3D3 FULL BODY

W3D1 FULL BODY

W3D4 Mobility/OFF

W3D5 FULL BODY

W3D6 Conditioning (optional)

W3D7 mobility/off

W4D1 FULL BODY

W4D2 Mobility/OFF

W4D3 FULL BODY

W4D4 Mobility/OFF

W4D5 FULL BODY

W4D6 Conditioning (optional)

W4D7 mobility/off

W1D1 FULL BODY

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