Name: Playbook - Julie Veselkova - Full Body Workout
Uploaded: 2023-01-09T13:54:07.898Z
Duration: 60 min
Description: Full Body Workout

Lunges/ Goblet squat superset 
Barbell RDLs 
Barbell rows
Barbell press/ lateral raise superset 
Underhand grip lat pulldowns

Perform the assigned reps of lunges followed by the assigned reps of goblet squats before taking a break

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Lunges/Goblet Squats superset

-Stand with your feet hip width apart
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
-Keep your neck aligned with your spine by looking down & not up

Barbell RDL

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Keep your core engaged and avoid swinging or bouncing
-Go heavier each set as you drop reps

Bent over barbell row

Perform the shoulder presses first followed by the lateral raises before taking a break

- 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
-Go heavier each set as you drop reps

Barbell shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Shoulder press/lateral raise superset

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement
-Go heavier each set as you drop reps

Full Body Workout

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