Name: Playbook - Coach HT - LEGS/SHOULDERS/ABS Int - adv 1
Uploaded: 2022-09-29T21:47:42.448Z
Duration: 89 min
Description: LEGS/SHOULDERS/ABS Int - adv 1

1 circuit
10 moves 
Goal: 4 rounds to n 1-1.5 hrs


Form over everything

SIDE TO SIDE GOBLET SQUAT 
10 reps per side
20 total 

Avoid this if you have KNEE ISSUES 
Modify how you need to
Pay attention to how your knees feel on this move and adjust as necessary

-hold db close to chest
-avoid having chest drop towards floor

Options 
Do all 10 side squats on one side before going to side 2

Make all squats center squats as opposed to sidestepping the squat

S2S GOBLET SQUAT

ARNOLD PRESS

Think of a Y shape, avoid a T shape
Always 15 reps
Think of lifting, as opposed to yanking
Ensure the chin is above the bench so your face is not smashed
Lifting the dumbbell is more important than what weight you use and the height you go.

DECLINE BENCH Y RAISES

KNEE TUCKS IN HOLLOW HOLD (with weight)

Heavy Shoulder Press

Keep chin tucked 
Upper back on bench 
Aim to hip and knee in alignment, parallel to floor 
UP AND TUCK with your glutes 

Think tuck over height of hips

SL HIP THRUST

Do 10-15 reps PER SIDE
- do all reps on One side before heading to second side
-try to keep moving foot off the floor while stationary leg is the only foot touching the floor.
- make contact with bench in controlled s manner 
-Rachael and pule knee to elbow

BENCH PLANK KNEE TAPS

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- Lower the dumbbells halfway, then back up to the top
- Lower with a slow and controlled movement

1.5 LATERAL RAISES

Banded LAT PULSE RAISES

- Hands shoulder width apart and raise to upper chest level
-have dBS touch the whole time
- no shoulder lifting 
-pull shoulders down and back while lifting elbows up 
- bring elbows press forward as opposed to tight towers your sides

UPRIGHT ROW

Circuit 1

LEGS/SHOULDERS/ABS Int - adv 1

PHYT MONDAY: legs, shoulders, cardio abs

Full Body - legs, back, triceps, core

40 min CARDIO + BACK

PHYT TUESDAY - back, triceps, abs

PUSH PULL

Bis and Tris

LEGS - SHOULDERS- ABS

LEGS (HAMSTRING FOCUS)

That was an error, should have been 5stars

LEGS/SHOULDERS/ABS Int - adv 1

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