Name: Playbook - Hailea Scott - 3/3 Full Body
Uploaded: 2023-07-10T20:26:44.926Z
Duration: 35 min
Description: 3/3 Full Body

Position yourself into a good morning with barbell on your back in low position 
- when hips are pushed back you make a 90 degree angle bend your knees and drop your hips into a squat
- hold the position 
- stand up and repeat

Kang Squat

- Place your feet hip-width apart, 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

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

Cable lateral raises

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Lateral Raises X Shoulder Press

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Dumbbell wide bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press down until your elbows are straight
- Bend the elbows to return to the starting position

Cable tricep pushdown

Bicep Curls X Tricep Push Down

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

3/3 Full Body

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