Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:31.496Z
Duration: 65 min
Description: #5 Full Body

You’ll need the following 
- back squat machine 
- pull down machine 
- barbell
- bench 
- dumbbells

- stand reverse facing back squat machine 
- align your foot center with your body 
- grip the machine in front of you 
- slowly bring one foot back and down toward the ground 
- once other leg is at a 90 degree bend stand back up

Single leg reverse hack squat

If you don’t have access to this machine, use a cable machine with the handle attachment

Single arm pull down

Front squat + forward lunge

You’ll need the following 
- bench 
- dumbbells

- begin seated in a bench 
- slightly bend over

Bent over dumbbell fly

Incline Plyometric Push Ups

Superset #1

- Hold weighted over your head 
- Keep one knee upright at a 90 degree bend while lowering the other leg parallel to body 
- bring leg back up and switch 
- engaging your core with chin tucked

Weighted ball dead bugs

Dumbbell floor to shoulder press

Superset #2

#5 Full Body

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#1 lower body | quads & glutes

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#3 lower body | hammies & glutes

#5 Full Body 
- cardio machine (stairs/treadmill/

It was fun to do different lifts than the basics but it was still challenging!

Madi

sami

It was really good. I have been using our other workout program for a few months and I was only burning about 200 cal during my leg day. Today using this I burned 581 cal.

#5 Full Body

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