Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2023-01-16T05:25:42.511Z
Duration: 75 min
Description: #5 Full Body

Amanda

You’ll need the following 
- barbell 
- trap bar
- a bench 
- dumbbells

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

You’ll need the following 
- a bench 
- dumbbells

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- complete a single arm bicep curl 
- while the other arm is at a 90 degree static hold

Dumbbell curl + static hold

Superset #1

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

1 rep = 1 Complete Dumbbell push up and 2 lateral raises

Dumbbell push up + lateral raise

Superset #2

Use a 6 inch bad to elevate your back foot on 

Lunge down to 90 degree’s

Complete listed reps per leg

Low dumbbell Bulgarian lunges

Elbow to knee diagonal crunch

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- start laying down 
- with your knees bent, turn your knees to one side with your legs lying on top of each other 
- place your hands behind your head, flex your abdominals, and lift your shoulders off the floor

#5 Full Body

Community

More workouts from Chloe Trca