Name: Playbook - Brittany Ogus - W1D5 FULL BODY
Uploaded: 2024-03-03T18:40:41.801Z
Duration: 60 min
Description: W1D5 FULL BODY

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!

- Approach the bar with a wide toed out stance
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor 
- The bar path should be straight up and down in the pull and as you lower the bar

Sumo Deadlift

- Lying on a flat bench
- Grip the barbell with hands slightly wider than shoulder width (The bar should be directly over the shoulders)
- Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement
- Keep your core engaged and maintain a neutral spine position throughout the movement (Avoid arching your back)
- Slowly lift the bar off the rack and move it over your chest
- Lower the bar to the chest, allowing your elbows to bend out to the side, about 45 degrees away from the body
- Stop lowering when your elbows are just below the bench
- Press your feet into the floor as you push the bar back up, engaging your chest while you push

Bench Press (Barbell)

Eccentric RDL

Single arm cable lat row

Do one exercise after the other with no rest

Kettlebell swing

45 degree hyper

Kettlebell swing + 45 degree back ext

Overhead core abductions

Dumbbell core drops

Core Superset

W1D5 FULL BODY

Amanda

W1D1 FULL BODY

W1D2 Mobility/OFF

W1D3 FULL BODY

W1D4 Mobility/OFF

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

W1D5 FULL BODY

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