Name: Playbook - Hannah White - P1 Session 3 - Full Body
Uploaded: 2023-11-24T06:03:19.920Z
Duration: 45 min
Description: P1 Session 3 - Full Body

This is a home/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.

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest and core
- Lowering back down for 3 seconds

B1 - Flat 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 a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position
- Lower back down slowly for 3 seconds

C1 - Barbell 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

Been looking for a home heavy lifting program.  This is awesome!! 🔥💜

Brilliant! Just what I need to keep me motivated & consistent & directions & layout of app great to help me easily achieve... I use it throughout the day if I don't have enough time to do all together so it works well as a busy mum. Thankyou 🙏 ⭐⭐⭐⭐⭐

P1 Session 3 - Full Body

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