Name: Playbook - Christina Stephenson - Day 6: Full Body
Uploaded: 2024-01-18T00:17:54.349Z
Duration: 60 min
Description: Day 6: Full Body

Warm-up: full body warmup (see warm-up tab)

Focus: full body strength 

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Reps: 5R (BW for as many reps as I could into banded to finish off the rep count)

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

Pull-ups (Supinated Grip)

*Warmup sets are encouraged and often necessary for larger primary movements, especially ones involving a barbell*

For these barbell reverse lunges, I complete one warmup set of 5R per leg with just the bar. After a brief rest I added additional weight to the bar and completed a second warmup set of 4-6R per leg before moving onto my first “working set” which had weight on the bar enough for my last two reps to be challenging.

Reps: 4-6R per side 
Sets: 2
Rest: 30-60 seconds rest 

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

Barbell Reverse Lunges (Warmup Sets)

Reps: 5R per side 
Modifications: 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

Barbell Reverse Lunges (Working Sets)

Reps: 8-8-6-6R total 
Modifications: no dumbbell pull through, kneeling push-ups with dumbbell pull through, incline push-ups with shoulder taps

Dumbbell Pull Through Narrow Push-ups

Reps: 6R
Modifications: burpees (no weights)

Devils Press

Day 6: Full Body

Day 1: Quads, Adductors, Calves

Day 2: Back, Biceps

Great start this week to the new year! 💪🏼

Day 6: Full Body

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