Name: Playbook - Day 1 Training - FULL BODY
Uploaded: 2024-05-05T06:57:23.893Z
Duration: 90 min
Description: FULL BODY

Was on vacation and only got to work out 2 days. This was a great one to do once I was back to get me back into my rhythm! 💪🏼

Dominique

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row Reverse Grip

Standing with feet shoulder width apart and holding the bar in front of you. Keep the bar as close to you as possible as you bend forward. Pull your hips back engaging you hamstrings. Keep your back straight and chest up. Lower the bar to your shins without letting the weight touch the ground. Pull yourself back to a standing position with your hamstrings and glutes

Barbell RDL’s

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell Upright Row

Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.

Seated Dumbbell Shoulder Press

Start in a seated position with your shoulders pinned back to the seat. Using your biceps, curl the dumbbells up towards your shoulders, keeping your elbows pointed tight to your side and to the floor. Lower the dumbbells slowly back to starting position and repeat.

Seated Dumbbell Curl

Sit at an incline, flex triceps as if you were doing an incline press. Bend at the elbows, keep elbows close to your head and locked into position. Stretch at the bottom of the movement, twist dumbbells while extending

Incline Dumbbell Skull Crusher

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Incline Chest Fly Machine

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling Cable Crunches

FULL BODY

BACK

DELTS/ARMS

PUSH/PULL

LEGS/ABS

SHOULDERS/BACK

Mike

CHEST/TRICEP

ARMS

PULL

SHOULDERS/ABS

SHOULDERS

Rundell

BACK (PULL)

ARMS/ABS

This was perfect for me because I had a weak workout week needed all the volume. Saving this beastly workout

FULL BODY

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