Name: Playbook - Ida Jemina - W9/D1 - Phase 3 -Full Body
Uploaded: 2024-02-13T13:19:03.888Z
Duration: 80 min
Description: W9/D1 - Phase 3 -Full Body

Oh My Gosh! I’m am burnt out!!!! Holy hell balls!!!!! 🥵🥵🥵

Melissa Johnson

Kirsi

Hey lovie!❤️ Welcome to Phase 3 which is called Overreach!💪

Now all your workouts will change and for the next two weeks the point is to push your muscles to their limits and beyond. 

This kind of overreaching phase is great for gains when it's done before deloading. We will do supersets, giant sets, drop sets and drive our muscles to failure. 

During these two weeks your muscles will not fully recover from the workouts but that's okay since that's what we want - we want to overreach and then recover during the deload week which is coming after these two weeks.

So now it's time to give it all you got. Push yourself and enjoy - you have come so far and I'm super proud of you! Let's do this!😍👏❤️

Superset: Perform exercise A and B back to back without taking a break in between. Take a break after finishing both exercises.

- One rep is done when you have performed one curtsy and one sumo squat.
- Start with a wide stance with you toes pointed out
- Come down holding the dumbbells with your arms extended
- Come down until you reach parallel 
- Step back and across your opposite foot 
- Bring your knee down until both knees are at 90 degrees
- Return to the starting position and repeat to the other side

Curtsy + sumo squat

- One rep is done when you have performed one pulsing squat and one pulsing curtsy.
- Start with a wide stance with you toes pointed out
- Come down until you reach parallel and perform a pulse
- Step back and across your opposite foot 
- Bring your knee down until both knees are at 90 degrees
- Perform a pulse
- Return to the starting position and repeat to the other side

Pulsing squat to curtsy

Superset: Sumo squat to curtsy + Pulsing squat to curtsy

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold a barbell across your hips and a band around your legs.
 -Lower your hips down so your glutes almost come in contact with the floor.
 -Pressing through your heels and squeezing your glutes, push the weight up.
- Hold and perform an abduction
- Bring the weight back down with a controlled motion

Target: Glutes

Hip Thrust with Band and Abduction

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold a barbell across your hips and a band around your legs.
 -Pressing through your heels and squeezing your glutes, push the weight up.
- Bring the weight halfway back down with a controlled motion and push the weight back up again.
- Don't bring the weight all the way down until all the prescribed repetitions are done

Target: Glutes

Hip Thrust Pulse with Band

Hip Thrust Superset

- One rep is done when you have performed both RDL and Calf Raise.
-Assume a standing position with your feet shoulder width apart and hold the dumbbells with your palms facing inward. 
-Engage your core, bring your shoulder blades together, and keep your chest held high.
-With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards. 
-Now, reverse the motion as you return to the standing position and squeeze your glutes
-Maintain tightness in your core!
- Perform a calf raise by standing on your toes and then come back down with a controlled motion

Target: Hams, Glutes, Calves

RDL to Calf Raise

-In a cable set, grab a wide handle with your arm extended and palms facing inward.
- Pull the handle down towards your upper chest while opening the chest and bringing the shoulder blades together
- Squeeze your back muscles after which return the handle back up with a controlled motion

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another repetition during the set.

Target: Back muscles

Underhand grip pull down

- Assume a shoulder-width stance. Hang the bar with a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. This will be your starting position.
- Begin to pull the bar keeping it close to your body. Shrug your shoulders and use the momentum from your movement to pull the bar as high as possible.
- Once the bar comes close to your chest, flip it and perform a shoulder press. Take the bar back to the starting position same route as you came.

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another repetition during the set.
- Repeat.

Target: Shoulders

Hang Clean and Press

- In an incline bench with dumbbells in each hand
- Keep your shoulder blades together and chest out
- Push the dumbbells up towards the ceiling, no need to lock the elbows on top however
- Bring the weights down to your side on upper chest level
- Push the weights back up and repeat for the prescribed amount of repetitions

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another repetition during the set.

Target: Chest

Incline Bench Press with Dumbbells

One rep is done when you have performed the whole combo.

- With dumbbells in each hand perform a curl by engaging the bicep muscles
- When the weights are at shoulder level perform an overhead press to lift the weights up towards the ceiling
- When the arms are extended, lower the weights down behind your head (keep the elbows pointing to the ceiling, only the forearms are moving)
- Reverse the motion and return to the starting position

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another repetition during the set.

Target: Biceps, Shoulders, Triceps

W9/D1 - Phase 3 -Full Body

Community

More workouts from Ida Jemina