Name: Playbook - Holly Fielding - DAY #2 FULL BODY STRENGTH
Uploaded: 2024-01-18T19:44:22.660Z
Duration: 60 min
Description: DAY #2 FULL BODY STRENGTH

⭐️ Are you ready for your first STRENGTH day!?! Weights should “Hurt so Good”. With all my workouts I want you to focus on form over increasing intensity/resistance. Once you get your form down then you can up your weights/pace. ESPECIALLY, with strength days form IS. SO. IMPORTANT.

▫️You will have 3 sets with 3 exercises in each set

▫️Rest between sets is 45 Secs 

▫️At the end you will perform a “Bicep Burnout”

Write down how much you lift for specific sets/exercises. Wherever you are looking to improve and grow, keep track so you can watch yourself crush your goals 💪🏻👊🏻

⭐️ FORM:

▫️Place a Dumbbell under each Heal, make sure they are stable so they don’t roll, grab a Dumbbell with two hands, and send weight back into Glutes then return to starting position

⭐️ OPTION:

▫️Take out the Dumbbells, hold Dumbbell on the side parallel to chest, and perform the same movement with feet flat on floor

Heal Dumbbell elevated Squat

⭐️ FORM:

▫️Begin with a dumbbell in one hand and feet hip width apart, lower dumbbell down to mid shin level while straightening your leg behind you, lift dumbbell back up while bringing your hips forward to starting position, and if you can try not to let foot going back touch the ground between reps

⭐️ OPTION:

▫️Take our Dumbbell perform same movement by reach down

Single arm/leg DB RDL

⭐️ FORM:

▫️Place your feet hip-width apart, and dumbbells at your sides, take a big step to the side, land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle, and bring Dumbbell to ankle

▫️Keep opposite leg only slightly angled, return to the starting position by extending your hip and knee, once they are straight, bring your foot back in to a standing tall position, and press dumbbell overhead

Lateral lunge Dumbbell press

Set #1

⭐️ FORM:

▫️Lay flat on bench, hold the bar with a neutral grip, as you raise the bar make sure your elbows stay close to your sides, bring bar behind head and engage your triceps as you go up

Barbell skull crushers

⭐️ FORM

▫️Hold both dumbbells in front of your body palms facing you, raise your elbows up and to the sides, and pulling the dumbbells towards your chin

▫️Keeping them close to the body, pause at the top, elbows no higher than the shoulders, return back to starting position

Dumbbell upright row

⭐️ FORM:

▫️Keep your back flat against the bench, angle your elbows parallel with Bar, control the negative and squeeze at the top

⭐️ OPTION:

▫️Perform with two Dumbbells

Barbel Chest press

Set #2

⭐️ 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:

▫️Start in Plank position, push back into downward dog, reach opposite arm to opposite leg, and alternate between sides

6 on EACH side

X plank

⭐️ FORM:

▫️ Start with the back flat, lift elbows up towards the ceiling until the Dumbbells touches your chest, and lower down until about mid shin

Bent over dumbell rows

Set #3

⭐️ Perform 10 of EACH TYPE of Bicep Curl WITHOUT STOPPING, making it a total of 30 reps

⭐️ FORM:

▫️Hold the dumbbells with palms facing the center of your body, keeping elbows close to your body, curl the dumbbells toward your shoulders, and pause at the top then lower under control

Hammer Curl

⭐️ FORM:

▫️Begin with a dumbbell in both hands, curl dumbbells towards your shoulders, and slowly lower down until arms are extended

Dumbbell bicep curls

⭐️ FORM: 

▫️Begin with a dumbbell in both hands and elbows close to your body, curl the dumbbells wide, out and up toward your shoulders, and Slowly lower down until arms are extended

Dumbbell wide bicep curls

BICEP BURNOUT

DAY #2 FULL BODY STRENGTH

Giovanna

I am feeling the burn haha. You made those bunny hops look so easy, my arm was cramping by hop 8 haha

Kayla Knaperek

Amazing!!  Loved all the features and detail on how to do form.

Joselyn

DAY #1: FIRST HIIT DAY

This was tougher than it looked so good. Just what i needed today.

Erin

DAY #3 HIIT AMRAP

So this one was tricky bc I had to walk around the gym 5ever to find an empty bench. Then there was no pull up room because of all the vasa bros so I just didn’t bother with that last one lol. But it was good:)
Ran for the first time since august ahaha

DAY #2 FULL BODY STRENGTH

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