Name: Playbook - Caitlyn Block - W1/D3 Full body
Uploaded: 2023-12-02T00:20:33.136Z
Duration: 45 min
Description: W1/D3 Full body

hitting all the muscle groupss todayy with this full body workout!

For tricep bench dips, you can also use the bottom lever of assisted pull up machine and do tricep pushdowns as an alternative

- Grab barbell about shoulder width, maybe slightly wider apart 
- Step back a few steps 
- Brace your core 
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press barbell back up overhead

Barbell push press

🔸Load bar with weight

🔸Place feet roughly shoulder width a part (will vary per person & their body) and the bar should be over the middle of your foot

🔸Hinge at the hips to lower yourself and grab the bar about shoulder width a part 

🔸Bend your knees until your shin is touching the bar

🔸Engage your lats

🔸Lift your chest up, straighten your back, keep your spine/neck neutral

🔸Initiate the pulling by thinking of bending the bar towards you and push through heels

🔸The barbell should follow a straight path directly up/down against your shins

🔸At the top, you should stand tall with your shoulders back and lats still engaged. Don’t hyperextend your lower back

🔸Lower the weight slowly back to the floor by maintaining the same body position as lifting the weight and following the straight path

Conventional deadlift

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

upper body superset

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
-try your best to not let’s hips move too much, keep them stable
-engage core

Dumbbell plank pass through

- stack shoulder over hand
- keep core braced 
- hip up to ceiling and making straight line with body

each side

W1/D3 Full body

More workouts from Caitlyn Block