Name: Playbook - Hannah White - P1 Session 3 - Full Body
Uploaded: 2023-11-24T06:05:16.548Z
Duration: 45 min
Description: P1 Session 3 - Full Body

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. 2 minutes rest in between sets.

- Place the bar just above your feet
- Engage your lats
- Keeping a neutral spine push through your heels to standing
- Reach full extension keeping your upper body tight
- Lowering back down slowly for 4 seconds, pause at the bottom then push up again

A - Deadlift

Superset A - Deadlift

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

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down slowly for 3 seconds until the bar touches your chest 
- Press up engaging your chest
- Keeping your shoulder blades back and down, and core braced throughout

B1 - Barbell bench press

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Lower down slowly for 3 seconds 
- Drive through the front foot extending back to the top

B2 - Dumbbell Front foot elevated split squat

Superset B - Chest & Quads

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

- Hold some dumbbells or a barbell in front of your body palms facing down
- Raise your elbows up and to the sides, pulling the weights towards your chin
- Keeping the weights close to the body
- Pause at the top for 1 second
- Lower back down slowly for 3 seconds

C1 - Upright row

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them slowly for 3 seconds, stopping just short of them resting

C2 - Lying leg raises

Superset C - Back & Core

Lower body cool down

Upper Body Cool Down

Cool Down - Full Body

P1 Session 3 - Full Body

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

P1 Session 3 - Full Body

More workouts from Hannah White