Name: Playbook - Josefine Holmberg - Total Body Chair Workout
Uploaded: 2021-01-18T11:48:34.901Z
Duration: 45 min
Description: Total Body Chair Workout

Total body
- Minimum equipment
- Only a chair needed

- Keep tension in the leg / Glute on the chair 
- Try to not push off with the foot touching the ground
- Reps prescribed is per leg

Static Single Leg Step-Up 
(Chair)

- Chest should touch the chair
- Keep tension in your arms 
- If higher incline is needed use a wall!

Incline Push-Up
(Chair)

- Keep tension thorough all reps, don’t let yourself down in the ground.
- Keep your knees in about 90 degrees 
- Core tight!

Close Grip Row
(Chair)

- Feet hip width apart 
- Keep tension in legs and glutes
- Just Touch the chair, don’t sit down

Air Squat to Chair

- Extend legs if you want it to be harder & keep them closer if you want them to be easier
- Push through your arms 
- Keep tension in your tricep

Chair Dip

- Keep arms outside the legs of the chair
- Legs straight on the floor
- Core tight 
- Use upper back / rear delt to pull yourself up

Wide Grip Row
(Chair)

- Lean upper body back and legs straight out
- Drive your knees towards your chest
- Keep Tension in your Core

Total Body Chair Workout

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