Name: Playbook - Ivan Ivanov - W2/D4 - Full Body Workout
Uploaded: 2021-08-20T13:59:36.346Z
Duration: 60 min
Description: W2/D4 - Full Body Workout

Week 2 last training day and we just completed another week! Well done so far! 

Week 3 will come with some new exercises and bigger challenges! 

Curious to see how far you have come so far and your physique progress! 

Keep sharing your Progress with me or ask me any questions you need help with! 

Let’s get to work - finish second week strong and I will wait to see you in week 3! 

Let’s work 🔥

1. Keep flat back with your bellybutton pulled into your spine
2. Imagine kicking straight behind you, no higher than hip height, and reaching out with the opposite hand like a superhero mid flight

Birddog

1. Start in a high plank or push up position with your feet slightly wider than hip apart
2. Keep your lower back stable as you raise one arm to tap the opposite shoulder 
3. Repeat on the opposite side

Plank Shoulder Taps

1. Start in a high plank position 
2. Push your hips up high 
3. Keep your legs straight 
4. Take tour right hand and reach out for your left toe. 
5. Return and repeat on other side

High Plank Toe Touch

Full Body Activation Drill

1. Stand holding a Dumbbell or kettlebell close to your chest             
2. Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
3. Pause at parallell and extend you legs to come back up "

Goblet Squat

1.Grasp the bar using a reverse shoulder-width grip with your arms extended straight overhead.

2.Pull the bar down in front to the top of your chest, bending at the elbows.

3.Straighten your arms fully, returning the bar to the top position.

Reverse Close Grip Lat Pulldown

1) When performing the squat, make sure that you keep your head and chest up, your back set either in neutral or slightly arched position.

2) Place your feet wider than normal and angled out at roughly 45 degrees.

Dumbbell Sumo Squat

1) Grip the dip bars with your hands shoulder width apart and arms fully extended.

2) Begin by lowering your body until your upper arms are just below parallel to the ground, pause and return to starting position by pushing up with your triceps. 

3) Repeat

Bodyweight Dips

1. Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
3.Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.

Dumbbell Walking Lunges

1. Get in a Press Up Position
2. Place your hands on shoulder width
3 Keep your elbows slightly lower down on the side of your shoulders
4.Go down nice and slow and controlled - pause for 2 seconds - push back up
5.Repea

Pause Push Ups

W2/D4 - Full Body Workout

Your workout is great, I would just suggest having some more advanced ones. Rock it.

W2/D4 - Full Body Workout

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