Name: Playbook - Hailea Scott - Full Body
Uploaded: 2023-07-10T20:26:44.915Z
Duration: 45 min
Description: Full Body

- Start with a wide toed out stance and a barbell at your feet
- Pick up the bar by pushing force through feet 
- Keep your chest up and sit down into your glutes.
- Maintain a tight core throughout the movement - Lower the bar down with controlled movement

Barbell Sumo Deadlift

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- 7 reps from extension to 90
7 reps from 90 to concentric 
7 rep full range

21s Dumbbell hammer curl

- 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

- Bend over to about 90 degrees 
- Raise the cable up and back engaging the back of your shoulders
- Lower controlled back to starting position

Cable single arm rear delt skier raise

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown W/ Long bar and wide grip

- Begin supine with knees bent 90 degrees 
- Straighten one leg at a time by tap your heel to the floor

Deadbugs

- lift shoulder blades off the ground 
- plant both feet on the ground
- Sit up and reach for your toes with both hands

Lying toe touches

- Lay flat on your back 
- Extend one arm out 
- With your opposite elbow and leg lift at the same time and tap the elbow to the knee.
- place back down and repeat. 
* you want your shoulder blade to come off the ground

Full Body

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