Name: Playbook - Chloe Trca - Full body
Uploaded: 2022-09-19T18:02:15.830Z
Duration: 75 min
Description: Full body

You’ll need the following 
- trap bar
- lat pulldown bar 
- bench 
- dumbbells 
- medicine ball

Seated barbell back squat

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

You’ll need the following 
- lat pulldown bar

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper back engaging your lats throughout the exercise
- Pause and return to the initial position

Behind the head lat pull

Lat pulldown superset

- 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

- begin seated in a bench 
- slightly bend over 
- hold dumbbells in each hand 
- stay bent forward as you raise your arms to the side 
- lift the dumbbells with your shoulders 
- bring weights back down and repeat

Bent over dumbbell fly

Superset #1

You’ll need the following 
- medicine ball

- Holding a medicine ball at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the medicine ball overhead
- Lower the medicine ball back to your shoulders repeating movement

Medicine ball thrusters

- Start in a seated position on an exercise mat or the floor. 
- Your legs are extended in front of you with both hands behind your body holding the medicine ball

Full body

More workouts from Chloe Trca