Name: Playbook - Brooke Bohning - Strong Full Body
Uploaded: 2024-05-01T22:34:48.195Z
Duration: 45 min
Description: Strong Full Body

⚡️ Tip 1: If you can do 10 easy reps with good form, start to increase the weight.
⚡️ Tip 2: The last two reps of each set should be hard to push through with good form.

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HOW TO ⤸
1️⃣ start with feet sumo stance & toes pointed slightly outward 
2️⃣ grab the barbell at the lines
3️⃣ roll the shoulders back and brace the core to remove slack
4️⃣ drive through the glutes to bring your body upright 
💀 going heavier? grab some gymreapers gear 👉🏼 i recommend a weightlifting belt and lifting straps | code brooke

ALTERNATIVES ⤸
▫️ dumbbell sumo squat
▫️ smith machine sumo deadlift

Sumo Deadlift

HOW TO ⤸
1️⃣ start with the bar placed in between your shoulder blades and feet together
2️⃣ brace your core
3️⃣ step one leg back as you lower your body down by hinging at the hips and bending your front knee
4️⃣ drive through the heel of your front leg to bring your body back to starting position
5️⃣ repeat on both sides

⭐️ 3 sets of 12 means completing 12 reps on one leg, then 12 reps on the other equaling 1 full set.

ALTERNATIVES ⤸
▫️ dumbbell reverse lunge

Smith Machine Reverse Lunge

HOW TO ⤸
1️⃣ start by securing the bar of the smith machine at one of the lower levels
2️⃣ bring your body under the bar in a (reverse) plank position
3️⃣ place your hands shoulder width apart 
4️⃣ pull your body up towards the bar keeping your core engaged and squeeze your back
5️⃣ release slowly

ALTERNATIVES ⤸
▫️ bent over rows
▫️ pull-ups / assisted pullups

Smith Machine Inverted Row

HOW TO ⤸
1️⃣ place your hands on the bends of the pulldown bar
2️⃣ brace your core
3️⃣ drive the elbows down to your sides, engaging the lats
4️⃣ release the movement slowly while going back to starting position

ALTERNATIVES ⤸
▫️ smith machine assisted pull-up
▫️ assisted pull-up machine
▫️ duel cable machine pulldown

Lat Pulldown

HOW TO ⤸
1️⃣ lying flat on a bench
2️⃣ keep your shoulder / elbows in a 45 degree angle 
3️⃣ lower the dumbbells down, then push through the chest to press the dumbbells 

ALTERNATIVES ⤸
▫️ Barbell Bench Press

Dumbbell Chest Press

HOW TO ⤸
1️⃣ start with placing one foot slightly out to the side on your tip toe
2️⃣ focus on the leg that’s planted firm on the ground (working leg)
3️⃣ send your hips back
4️⃣ slight bend in the knees
5️⃣ keep the weight as close to your legs as possible, stop at mid shin and come back up

ALTERNATIVES ⤸
▫️ RDL

Single Leg RDL

Strong Full Body

Tori

FULL BODY 🔥

FULL BODY SWEAT

FULL BODY WORKOUT

Legs, Back & Arms

Last one was hard me but I like everything else

Emelyn

Full Body Burn 🔥

Really good but hard to fit it in 45 minutes :)

DB ONLY Full Body

Dumbbell Only SWEAT 💧

Only got two sets done in 45 minutes struggling to complete workouts in 45 minutes

Strong Full Body

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