Name: Playbook - Christina Stephenson - 4 Exercise Full Body Day
Uploaded: 2024-01-25T12:37:16.940Z
Duration: 60 min
Description: 4 Exercise Full Body Day

Warm-up: full body warm-up (see warm-up tab)
 
Click “Start Now” to get into the workout.

Reps: 4-6R

Modifications: neutral or pronated (palms up) grip pull-ups, machine or band assisted, supinated grip bodyweight row

Pull-ups (Supinated Grip)

*warming up with just the bar for first warmup set, then bar + some weight for second set*

Reps: 4-6R per side 
Sets: 2
Rest: 30-60 seconds rest 
Modifications: barbell reverse lunge or dumbbell reverse lunge 

Cues:
— keep most of your weight on your front foot and push through your front foot to stand back up
— complete all reps on one side before switching to the other side

Smith Machine Reverse Lunges (Warmup Sets)

Reps: 6R per side 
Modifications: barbell or dumbbell reverse lunges 

Cues:
— keep most of your weight on your front foot and push through your front foot to stand back up
— complete all reps on one side before switching to the other side

Smith Machine Reverse Lunges (Working Sets)

Reps: 5R
Modifications: incline push-ups (on bench or use squat rack and adjust height to one that is appropriate for you) OR full pushup on the way down into kneeling pushup on the way up OR kneeling push-ups

Push-ups

Reps: 6-8-10-10R total
Modifications: high plank hold with alternating shoulder taps

4 Exercise Full Body Day

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