Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:32.268Z
Duration: 60 min
Description: #5 Full Body

aubrin

You’ll need the following 
- hack squat 
- Landmine
- cable machine 
- single handle cable attachment 
- dumbbells 
- resistance band 
- med ball

Complete 10 normal reps and finish with 5 pulsing reps 


Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

Use a Landmine accessory for these exercises. 

Complete 8 reps each leg.

B-Stance Landmine RDL

Use a Landmine accessory for this exercise.

Landmine Sumo Squat

Landmine Superset

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine power press

- Kneeling down 
- set cable to highest notch 
- use handle attachment and arm furthest from machine and pull down to 90 degrees 
- engaging your lats

Complete listed reps per arm

Kneeling single arm pull down

You’ll need the following 
- a resistance band 
- dumbbells

Banded clam shells

Db Walking Lunges

Superset #1

You’ll need the following 
- a med ball

Side to side med ball slams

Med ball ab tuck

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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