Name: Playbook - Jeremy Scott - 9/2 Friday BB Total Body Lift
Uploaded: 2024-04-18T19:45:54.541Z
Duration: 45 min
Description: 9/2 Friday BB Total Body Lift

Nice balanced weekend workout🏋️‍♀️

Gabe Walker

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB Back Squat

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

BB Deadlifts

- Lie back on a flat bench, a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked (starting position)
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest
- After a brief pause, push the bar back to the starting position as you breathe out 
- Focus on pushing the bar using your chest muscles
- Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again

BB Bench Press

- Once you have your barbell loaded, stand with your feet shoulder-width apart 
- Gripping the bar just wider than shoulder-width apart 
- Bend your knees slightly and lean forward from the waist (Your knees should be bent, but your back stays straight, with your neck in line with your spine)
- Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again

BB Bent Rows

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

BB Overhead Press

- With a barbell in your hands and your palms facing up
- Curl the bar up toward your shoulders, engaging your biceps
- Keep your elbows pointed to the floor
- Lower the bar with control

BB Curls

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Wow harder than it looks. Spicy 🌶️ for me. Brilliant!!

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