Name: Playbook - Holly Fielding - ALL TIME FAV
Uploaded: 2024-01-18T19:44:22.744Z
Duration: 45 min
Description: ALL TIME FAV

⭐️ GO HEAVY!!! Today’s about pushing through ALL the reps, if you aren’t dying on the last two reps you aren’t going heavy enough.

▫️You’ve got a “split” today, which means you will have sets for each muscle group

▫️That means BURNING those muscle groups one at time, you FREAKING got this

⭐️ FORM:

▫️Place weights by your side, keep head up, chest up by looking forward, and watch form to make sure knees don’t go over toes during this movement

⭐️ OPTION:

▫️Take weights out and perform a Body Weight lunge

8 PER SIDE = 16 REPS

Dumbbell lunge

⭐️ FORM:

▫️Hinge at Hips, send Glutes back, engage your core, keep head & chest up don’t let you shoulders slouchy pull the bar up keeping a neutral spine, reach full extension keeping your upper body tight

⭐️ OPTION:

▫️Can be performed with Dumbbells instead

Deadlift

⭐️ FORM:

▫️Places on one side of the Dumbbell, grab other Dumbbell with both hands, send weight through Glutes and Heals, and keep your head & chest up

⭐️ OPTION:

▫️Take out the Dumbbell under you heals and perform the same movement with the Dumbbell in hands, or perform a regular body weight squat

Elevated Dumbbell Squats

LEGS

⭐️ FORM

▫️Stand tall, abs engaged and upper arms locked at your sides, press the bar down until your elbows are straight, and bend the elbows to return to the starting position

Cable straight bar tricep pushdown

⭐️ FORM:

▫️Hinge at Hips slightly, slight bend in knee, flat back, grab bar with neutral grip, and bring bar to hips with straight arms through the whole movement

Cable straight arm presses

⭐️ FORM:

▫️Rotate between forward raise to side raise, keep arms parallel Shoulders, and keep head up/chest up

Forward raise to side raise

SHOULDERS & TRICEPS

⭐️ FORM:

▫️Lay flat on your Back with knees bent, hold Barbell with straight arms, keep your arms straight throughout the whole movement, and keep motion slow/control

⭐️ OPTION:

▫️Perform same movement with a Dumbbell instead OR perform a regular Sit-up if both of those are uncomfortable too

Barbell sit ups

⭐️ FORM:

▫️Hang from bar, focus on keeping body from swinging, let all of the movement come from your Abs, and alternate knees side to side 

⭐️ OPTION:

▫️Perform Bicycle kicks laying flat on back

Hanging side crunches

⭐️ FORM:

▫️Extend legs up and down alternating to each side of the bench, Abs engaged, and keep feet pointed

⭐️ OPTION:

▫️If the bench is too difficult to balance on perform same movement on the ground by place a Dumbbell sideways to lift legs up and over as a guide

Bench up & overs

⭐️ FORM:

▫️Place a Mat below your knees then sit back on your feet keeping your core tight, pull down with palm facing towards your body, and contract your lat while retracting your shoulder blade

Underhand pull down

⭐️ FORM:

▫️Sit at the edge of the bench with legs wide, keep flat back, and strong core 

▫️Concentrate on the motion of the curl throughout your reps

8 REPS PER SIDE = 16 REPS

Seated one arm Bicep Curl

⭐️ FORM:

▫️Hold bar in neutral grip, bring barbel over head, Abs engaged, and return to starting position

⭐️OPTION:

▫️Perform same movement with Dumbbells

ALL TIME FAV

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