Name: Playbook - Hannah White - P1 Session 2 - Full Body
Uploaded: 2023-11-24T06:05:16.544Z
Duration: 45 min
Description: P1 Session 2 - Full Body

Becky

This is a gym based full body session. It consists of 5 exercises split across 3 supersets. 

Including a warm up and cool down routine.

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Repeat on both sides

Glutes warm up exercise

- Lying on your front with your arms stretched out at shoulder height
- Bring one leg up and over your body to reach the opposite hand (like a scorpion tail)
- Keeping your chest down at all times                                                                             
- Alternate between sides

Hip girdle mobilisation exercise

Scapular retraction warm up exercise

Trap 3 activation warm up exercise

Shoulder girdle mobilisation warm up exercise

Warm Up - Full Body

1 exercise. 4 sets.10 reps. With 2 minutes rest in between sets.

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down for 3-4 seconds to the starting position with control

A - Overhead press

Superset A  - Overhead Press

2 exercises performed after each other, with 60 seconds rest in between exercise. Completed 2 times.

- With heels elevated on plates or a squat ramp
- Hold the dumbbell in each hand with arms extended
- Keeping your torso upright, push the knees forward to lower down
- Lower down for 3 seconds until you reach at least parallel then push back up through the heels for 1 second

B1 - Dumbbell hack squat

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position slowly for 3 seconds

B2 - Wide grip lat pulldown

Superset B - Quads & Back

2 exercises performed after each other, with 45 seconds rest in between exercise. Completed 2 times.

- Start with a staggered stance 
- Hinge at the hips and lower down
- Stop dumbbells at shin height 
- As you pull up engage your hamstrings

C1 - Dumbbell/Kettlebell split stance RDL

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

C1 - Seated face pull

Superset C - Hammies & Back

Lower body cool down

Upper Body Cool Down

Cool Down Stretches - Full Body

P1 Session 2 - Full Body

The tempo combined with the combination of exercises is a tough workout 💪🏼

P1 Session 2 - Full Body

Community

More workouts from Hannah White