Name: Playbook - Holly Fielding - DAY #20 STRENGTH DAY
Uploaded: 2024-01-18T19:44:22.874Z
Duration: 60 min
Description: DAY #20 STRENGTH DAY

⭐️ 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:

▫️Bring Barbell below legs, reach down and grab with both hands, position body up right, keep Abs engaged, and check knees so they follow your toes

⭐️OPTION:

▫️Perform Lunges with Dumbbells at sides

10 REPS EACH SIDE = 20 REPS

Barbell under-leg lunge

⭐️ FORM:

▫️Place two plates to stabilize foot on, set up foot on handle, and press down isolating your Glutes

10 REPS EACH SIDE = 20 REPS

Elevated Cable leg pushup downs

⭐️ FORM:

▫️Start in Plank position with Feet up on bench, engage your Core, stack arms below Shoulders, and drive knee into chest into a straight Leg kickback

▫️Be cautious not to let your Lower Back have a bend in it, keep a strong flat back by keeping Abs tight 

▫️Rotate between legs until you finish all your reps

⭐️ OPTION:

▫️Take out the bench and perform the same movement on the ground

10 REPS EACH SIDE = 20 REPS

Bench mountain climber to kickback

LEGS ROUND #1:

⭐️ FORM:

▫️Start I’m Plank position, Abs tight, do you best to keep hips from leaning, and alternate tapping opposite shoulder with opposite hand

⭐️ OPTION:

▫️Remain in a plank for 30-60 Secs without the Shoulder taps

Alternating shoulder taps

⭐️ FORM:

▫️Hold weight on side, extend over head engaging your tricep, return slowly to starting position, and keep your core tight

Bench dumbbell tricep extensions (single)

⭐️ FORM: 

▫️With a barbell in your hands and your palms facing up, curl bar toward shoulders, lower back down slow and controlled

⭐️ OPTION: 

▫️Perform bicep curl with Dumbbells

Barbell bicep curls

SHOULDERS & TRICEPS ROUND #2

⭐️ 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:

▫️Keep your hand underneath your shoulder, and feet stacked on top of each other

▫️Press your hips toward the ceiling to make a straight line from head to toe

▫️Lower your hip to the floor and lift back up engaging your core

⭐️ OPTION:

▫️Take out the hip dip and remain in a side plank OR perform a regular Plank for 30-60 secs

10 REPS EACH SIDE = 20 REPS

Side plank hip raises

⭐️ FORM:

▫️Raise your hips engaging your core as you raise, pause at the top, and remain as still as you can for the duration of the exercise

Elbow high plank

ABS ROUND #3

⭐️ FORM:

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

⭐️OPTION:

▫️Perform same movement with Dumbbells

Barbell overhead press

⭐️ FORM:

▫️Start in Plank position, bring elbows close to sides, Abs tight, perform push-up, and then push body back bringing Glutes to heals

⭐️ OPTION:

▫️Perform push-up on knees and then go into plank and pushback

Push-up press back

⭐️ FORM:

▫️ Squeeze your shoulders then pull the cable towards your face, keep Abs right, and avoid letting shoulders slouch

Cable face pulls

BACK & BICEPS ROUND #4

DAY #20 STRENGTH DAY

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

DAY #2 FULL BODY STRENGTH

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 #20 STRENGTH DAY

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