Name: Playbook - Luther Freeman - Machine Full Body
Uploaded: 2023-03-31T19:14:59.817Z
Duration: 45 min
Description: Machine Full Body

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position
- This can be done with a treadmill as you see in the video

Sled push

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Machine flat chest press

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly
- At the top of the movement point your toes outward

Leg extensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Lying on your back with fingers on ears 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor
- Bring your elbows to your knees
- Slowly contracting your abdominals and exhaling on the way up
- Pause briefly, lower back down

Elbow to thigh crunches

Machine Full Body

Those bosu ball squats were killer 💪🏼

christina

Full Body Fun

Love this total body, little of everything to work those muscles!

Terri

Maybe about when to take rest periods. Is it continual until each set is complete? Or is it a 45 in between exercises. Just wasn’t clear.

Peter

This kicked my butt. Felt good to finally sweat during a workout again 💪🏼🥵

Machine Full Body

More workouts from Luther Freeman