Name: Playbook - Elisabeth Vang - W2/D4 Full Body
Uploaded: 2022-11-07T07:57:43.481Z
Duration: 40 min
Description: W2/D4 Full Body

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell incline chest fly

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat - close stance

- Place your upper back on a bench, and barbell/dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Hip thrust

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

- Start with both legs in the air 
- Lower one leg as low to the floor as you can
- Alternate and repeat with the other leg

Leg scissors

- Start in a low plank
- Lift one elbow off the ground keeping your hand on the floor
- Push into a high plank, then repeat with the other

W2/D4 Full Body

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