Name: Playbook - Chloe Trca - Full body workout
Uploaded: 2022-09-19T18:00:59.124Z
Duration: 75 min
Description: Full body workout

You’ll need a 
- cable machine 
- hack squat machine (could substitute for barbell squat) 
- dumbbells 
- kettlebell (could substitute for dumbbell) 
- back extension machine

- Allow your arms to fully extend upward so that you feel a slight stretch in your lats. This is the starting position.
- Begin exercise by contracting your lats while pulling the weight down to your upper chest.
- Your shoulder blades should be pinched together, elbows back, and lat bar against your chest at the end of the movement.
-Slowly reverse movement back up to the starting position. This completes one rep.

Neutral grip lat pull down

- 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

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged
- complete listed reps for each arm

Single arm dumbbell shoulder press

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline dumbbell low rows

Superset #1

- Raise your upper body engaging your glutes 
- Pause at the top

Back extension

- begin with a slow and controlled rdl 
- release back to top 
- drop your hips into a squat to complete the movement

Kettlebell rdl into squat

Superset #2

- 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

Full body workout

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