Name: Playbook - Chloe Trca - Full body workout
Uploaded: 2022-09-19T18:01:53.108Z
Duration: 75 min
Description: Full body workout

sophia 

You’ll need the following 
- barbell 
- thrust pad
- dumbbell 
- bench 
- cable machine

When positing your feet for the b-stance shift one foot forward in line with the other foots heel. Try to keep weight off the extended foot. 

Do 8 reps each leg, keep rest between legs minimal.

B-Stance Hip Thrust

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

You’ll need the following 
- cable machine (handle accessory)

- Grab the handles with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the cables down and in towards your upper chest engaging your back as you pull
- Pause and return to the initial position

Kneeling cable lat pulldown

- Grip rope, with thumbs facing you 
- Squeeze your shoulders then pull the cable towards behind your head

Cable face pulls

Superset #1

- Place your feet hip-width apart 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

- behind with the dumbbell placed up on your chest 
- squat down to 90 degrees and return to standing posting while dropping dumbbell down toward the floor into a sumo squat position 
- squat down into a sumo squat stance 

- complete both movements per rep

Db Sumo to Goblet Squat

Circuit #2

Med ball ab tuck

Side crunches

- 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

Core finisher

Full body workout

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#1 lower body | quads & glutes

#5 Full Body

#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.

Full body workout

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