Name: Playbook - Chloe Trca - #5 full body
Uploaded: 2023-01-16T05:26:16.252Z
Duration: 75 min
Description: #5 full body

You’ll need the following 
- barbell 
- hip abduction machine
- pull up bar

You’ll need the following 
- barbell 
- hip abduction machine

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Superset #1

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Hold the bar with your palms facing down
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Supinated Barbell row

Barbell row superset

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

You’ll need the following 
- a medicine ball

Bodyweight Walking lunges

- 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

- squat with ball 
- at top throw and release

Medicine ball wall throws

Finisher circuit

You’ll need the following 
- pull up bar

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

#5 full body

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