Name: Playbook - Holly Fielding - DAY #9 STRENGTH DAY
Uploaded: 2024-01-18T19:44:22.795Z
Duration: 45 min
Description: DAY #9 STRENGTH DAY

⭐️ Strength Days are about GOING HEAVY. Focus mind to muscle. Where are you feeling it? What muscle is being activated? FORM over going HEAVIER tho 😉

▫️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: (Form with this movement is CRUCIAL)

▫️Deadlift: Hinge at Hips, slight bend in knees, and keep a flat back 

▫️Bicep Curl: Be sure your body is upright after the Deadlift before going into the curl

▫️Overhead press: Bring elbows to a 45 degree angel, send weights overheads and slow/controlled down back into Deadlift 

⭐️ OPTION:

▫️If this compound movement is too hard to get proper form for you (I know you can do it, but if it’s uncomfortable to where you could hurt yourself please don’t) 

▫️Perform movement separately: 5 Deadlifts - 5 Bicep Curls - 5 Overhead presses

Dumbbell deadlift into Bicep curl & overhead press

⭐️ FORM:

▫️Set head of bench of incline and bottom to a decline to be able to comfortably stabilize body on stomach with knees up 

▫️Drive weighted into a wide fly and focus on squeezing shoulder blades together at the top of movement

⭐️ OPTION:

▫️Perform a bent over fly with Dumbbells on the ground with flat Feet

Incline bench Flys

⭐️ FORM: 

▫️Keep your elbows close to your temples, bend at the elbows to lower dumbbell down behind your head, extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

SET #1

⭐️ 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:

▫️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)

SET #2

⭐️ FORM:

▫️Place mat under your knees, set back on your feet, keep a straight back, Abs engaged, and extend arms overhead then bring bar to Chest level 

⭐️OPTION:

▫️Perform overhead press with Dumbbell

Overhand cable pull downs

⭐️ FORM:

▫️Begin in a supine position with arms overhead and legs bent, bring your knees to your chest, bring weight over knees, extend back to supine position, and keep legs and arms off the ground during all the reps 

⭐️ OPTION:

▫️Take out the dumbbell and perform same movement with body weight

Jack knife crunch

⭐️ FORM:

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

Cable face pulls

SET #3

⭐️ FORM:

▫️Grab a plate and one Dumbbell, place heels on the plate, and hold Dumbbell with both hands

▫️Keep a slight bend in the knees, don’t let your shoulders roll forward when you are deadlifting down, and keep the movement slow and controlled

⭐️ OPTION: 

▫️Take out the plate for your heels and do the same movement with flat Feet

Weighted close stance Squats w/Deadlift & elevated Heels

⭐️ FORM:

▫️Bring the leg that’s on the Bosu ball to the side of the ball, jump over and switch legs, and focus on staring at spot on the wall in front of you to help with balance

⭐️ OPTION:

▫️Take out the Bosu Ball and perform regular inn & out jump squats

Alternating Bosu Ball jump Squats

⭐️ FORM:

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

Elevated Cable leg pushup downs

⭐️ FORM:

▫️Place resistance band right below your Glutes, stack your arms below your shoulders on all fours

▫️Keep the foot that’s kicking back flexed, be sure not to arch your back keep a flat back, and Abs engaged/tight 

(Mind to Muscle: Squeeze at the top of the movement to activate Glutes)


⭐️ OPTION: 

▫️Take out the Resistance Band, keep the movement slow controlled and focus on squeezing at the top

Resistance band kickbacks

BOOTY BURNOUT

DAY #9 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 #9 STRENGTH DAY

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