Name: Playbook - Kailey Hackett - At Home Full Body PUMP
Uploaded: 2023-05-03T21:50:49.542Z
Duration: 35 min
Description: At Home Full Body PUMP

You have 3 circuits 

Circuit 1: Guads, glutes, Hamstrings 
You will complete 10 reps of each exercise and go through the circuit twice. 

Circuit 2: Biceps, Triceps, shoulders and back

Same reps and sets as circuit 1 

Circuit 3: Abs

-get a band wrap it around a stable poll or object 
-get into the band putting the band around your waist. 
-walk out creating resistance between you and the band, but not to much to where it is throwing you off balance. You want it to be challenging, yet still doable. 
-start as if you are going into and RDL, step one foot back from the leading foot and diagonal (shoulder width apart) 
-back foot is there to stabilize, while you are putting more weight into the front leg 
-DB’s should be moving near your shines 
-hinge your hips back, making sure you are keeping DB’s close to your shines, back is staying neutral (engaging core and bracing it)
-keep your chin tucked — so your vision is following as you are hinging making eye contact with the floor, rather than in front of you (this will protect your neck). 
-as you make your way back to starting position, come up using your hamstrings and glutes (not your back) to bring the DB’s up and drive through hips into starting position 
-make sure as you come up you are not hyper extending into your hips.

Staggered RDL + band

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

10 each leg

Lateral lunge (dumbbells) + pulse

- Stand in a wide toed out stance more than shoulder width a part with a dumbbell in each hand in front of you
- hinge hips back towards the wall as you lower dumbbells down towards the floor, keeping them close to your body. 
-tucking your chin in allowing your gaze to follow as you hinge making eye contact with the floor as
-back stays neutral, engaging your core 
-drive back up using your hamstrings glutes 
- Stand up to full extension (do not hyper extend)

Dumbbell sumo RDL+ band

-rack dumbbells on each shoulder 
-feet shoulder width a part 
-heels elevated on surface or using a plate to but under heel 
-engage core as you bring your butt down towards the floor 
-knee’s staying behind your toes, back neutral, chest is nice and proud 
-squatting down until your knees are at a 90° making sure your knees are staying neutral as well and not concaving 
(If you are seeing your knees collapse inward— you really want to focus on driving those knees out and really making sure your feet are firmly planted on the floor as if you are screwing your foot into the ground.) 
-driving back up to starting position

Shoulder rack DB squat

Lower Body

You can do this exercise with a power band or if you have something similar to what I am using great. They both work exactly the same — except for the handle situation 

-Place band under feet
-making sure there is enough tension in the band 
-feet hip width a part 
-you are going to pull and curl band up towards your shoulders and back down 
-make sure you are focusing on engaging your core and using your bicep to bring that band up. Keep shoulders neutral as well and not elevating towards your ears 

10 each arm

Alternating Bicep Curls (band)

- Pull the band towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Resistance band standing face pull

Find a couch, chair, or bench etc. 
-place hands behind you on the elevated item 
-feet extended out in front of your (either straight or legs at 90°) 
-going to lower your butt down towards the floor
-as you are coming up driving through your hands and triceps to bring your body back to starting position 
-only go as far as your body allows you

Tricep Dips

-Feet shoulder width a part 
-pulling band towards rib cage 
-as you are pulling you want to make sure your should blades are also retracting, as if there is a pencil that you are trying to squeeze together
-slowing releasing the tension and back to starting position

Resistance band standing rows

Upper Body

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

Extended bicycle crunch

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground
-then slowing lower your feet down into leg raise

Reverse crunches

-lying on back knees at 90° 
-extend legs and arms 
-as you crunch up bringing your knees to chest and back to starting position

Full body crunch

-start in plank position 
-bring knees to outside of elbow 
-making sure your core is engaged 
-little movement in hips

At Home Full Body PUMP

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