Name: Playbook - Ida Jemina - W3/D1 - Phase 1 - Full body strength
Uploaded: 2024-02-13T13:19:03.632Z
Duration: 75 min
Description: W3/D1 - Phase 1 - Full body strength

Shirleyou

Exzon

Hard for me to do arms, I’m weak. Can’t seem to add weight well. When I go up I can’t do the exercise with proper form and the weight under isn’t enough 😫

Melissa Johnson

It was great. I pushed hard and finished string. I think I need to increase weight but I didn’t want to over do it without a spot.

Brandi

Alright time to get stronger!! 

We go even lower in reps than last time and that means even more weight. Add 2,5 or even 5 kg / 5 or even 10 lbs more weight depending on the exercise and how tough the sets felt last week. In dumbbell and cable exercises go one level heavier than last time. Add weight only to the exercises that you were able to succesfully perform all sets and reps in the previous Full body strength workout. So if you were unable to finish last time on an exercise, don't add weight to that exercise.

Write down all the weights you used to a notebook or notes on your phone to keep track on your progress. You need this info for the next strength workouts.

Before each exercise start with warming up. Do at least 3 warm up sets per exercise prior to working sets. Perform the warm ups with light weight and add more weight  to each warm up set.

Squat with bodyweight 
Squat with barbell
Squat with small weights
Squat with more weight
Squat with even more weight
Working set

For quads, glutes and hams. You can alternatively perform this exercise in a Smith-machine as well.

- Start with a hip width stance
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel 
- Push through your heels extending your legs to come up
- Keep your spine neutral and core tight throughout the movement

Barbell Squat

For glutes and hams. You can alternatively perform this exercise in a Smith-machine as well.

-Lie with your upper back supported on a bench, box or similar and your feet planted on the floor in front of you. Hold a barbell across your hips.
- Push the bar up by engaging your glutes
 -Lower your hips down in a controlled motion so your glutes almost come in contact with the floor.

Hip Thrust

This is an amazing exercise for your back muscles. Coming up from the row position brings variety to the movement and releases tension from the lower back. You can use lifting straps to allow you to use heavy weights. You can alternatively perform this exercise with a barbell as well.

- Hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up keeping your elbows close to your body
- Lower the weights back with a controlled motion
- Come back up to the starting position

Bent over row and up

For your chest muscles. You can perform this exercise alternatively with a barbell or dumbbells as well.

- Lie down on a flat bench on the smith machine.
- Position yourself so that the barbell will come down towards your sternum
- Lower the weight down with a controlled motion
- Use your chest muscles to push the weight back up
- Avoid bouncing the weight up from your chest

Bench Press Smith

For your shoulder muscles. You can perform this exercise alternatively with a barbell or dumbbells as well.

- Stand or alternately sit on a bench beneath the Smith bar
- With slightly wider than shoulder width grip push the weight up by engaging your shoulders
- Bring the weight back down to shoulder level in a controlled motion

Shoulder Press Smith

For your biceps. Alternatively you can do this exercise with dumbbells or barbell. If you have access to cable, it is a great option since it allows you to increase weight by small amount at a time which is useful in the long run.

- In a low cable setup grab a handle with both hands (underhand grip)
- Keep your body still and core tight throughout the exercise except for your forearms which should move the handle in an arc like motion up by engaging your biceps
- Bring the weight back down with a controlled motion

Cable Bicep Curl

For your triceps. Alternatively you can do tricep extensions or skull crushers.  If you have access to cable, it is a great option to utilize since it allows you to increase weight by small amount at a time which is useful in the long run.

- Attach a rope, straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width or if using a rope with a neutral grip (palms facing each other).
- Standing upright with the torso straight and a small inclination forward, bring the upper arms close to your body and perpendicular to the floor. This is your starting position.
- Using the triceps, bring the handle down until it touches your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move.
- After a hold at the contracted position, bring the handle slowly up to the starting point.
- Repeat for the recommended amount of repetitions.

W3/D1 - Phase 1 - Full body strength

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