Name: Playbook - Brittany Ogus - W1D3 FULL BODY
Uploaded: 2024-03-03T18:40:41.792Z
Duration: 60 min
Description: W1D3 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. Sets shown are WORKING sets. Make sure to work your way up to your working sets. Make sure you have adequate rest between each exercise, aside from Saturdays conditioning circuit workout! Let’s get strong!

Start in a hip thrust/glute bridge set up with shoulder blades on the bench. Lift the bar up, keeping chin tucked and only go down about halfway and then back up - that is one rep. We are focusing on the shortened position for the glutes.

KAS Glute Bridge

Strict Overhead press (barbell)

Dumbbell sumo squat double pause

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction 
- Extend your arms, returning the weight to starting position

Lat Pulldown

Crossover step up with band row (pn)

Inchworm to bear plank shoulder tap (core)

W1D3 FULL BODY

W1D1 FULL BODY

W1D2 Mobility/OFF

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

W1D3 FULL BODY

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