Name: Playbook - Chloe Trca - Full body workout
Uploaded: 2022-09-19T18:01:07.961Z
Duration: 45 min
Description: Full body workout

Loved this! It was just the right amount of exercises! I liked the drop sets because it kept everything interesting! You have to try 💪🏼

Steph Eddy

Maddie

You’ll need the following 
- barbell hip thrust pad 
- barbell
- bench 
- dumbbells

Barbell Hip Thrust

- 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

You’ll need the following 
- dumbbells 
- bench

- 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

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

Single arm dumbbell row

Superset #1 (upper body)

You’ll need the following 
- a bench 
- dumbbells

- position one foots toe behind the other foots heel 
- shift weight into front foots heel 
- squat down down 90 degrees 
- completed listed reps per leg

B-stance dumbbell squat

- use a bench 
- squat down, lightly sit on the bench 
- in an explosive movement, jump up from seated position

Seated box jumps

Superset #2 (lower body)

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Full body workout

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