Name: Playbook - Kailey Hackett - Full Body Strength
Uploaded: 2023-05-03T21:50:49.524Z
Duration: 38 min
Description: Full Body Strength

Tamara

You have 3 circuits 

Circuits 1&3 you will have 4 combo exercises. 
-3 sets at each combo exercises 
40 seconds of work 
20 rest — (i.e. you will start at exercise 1A. Work for 40 then you have 20 sec to switch to 1B you will complete 3 sets here before moving to your next 2 combo stations within your circuit. 

Circuit 2: 
You have 4 exercises 
You will complete 3 sets of each exercise before moving to the next.. 
here you are focusing TIME UNDER TENSION 
-40 on 
-20 off

Circuits 1 you will have 4 combo exercises. 
-3 sets of each combo exercises 
40 seconds of work 
20 rest

you will start at exercise 1A. Work for 40 then you have 20 sec rest & to switch to 1B you will complete 3 sets here before moving to your next 2 combo stations within your circuit

1A. Hip thrusters

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

1B. Romanian deadlifts

2A. Chest press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

I only have 1 dumbbell right now so if you have 2 use two and do alternating curls

2B. Dumbbell bicep curls

Circuit 1

Circuit 2: 
You have 4 exercises 
You will complete 3 sets of each exercise before moving to the next.. 
here you are focusing TIME UNDER TENSION 
-40 on 
-20 off

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow
-laterally raise the dumbbells up to shoulder height 
-keep slight bend in elbow 
-repeat

3. Dumbbell front raises + lateral raises

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

4. Dumbbell bent over reverse flies

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your wrists
- Lower the dumbbells back down with control

5. Dumbbell high pull

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

6. Dumbbell push up + renegade row

Circuit 2

Circuits 3  you will have 2 combo exercises with a drop set to finish off the workout 
-3 sets at each combo exercises 
40 seconds of work 
20 rest — (i.e. you will start at exercise 1A. Work for 40 then you have 20 sec to switch to 1B you will complete 3 sets here before moving to your next 2 combo stations within your circuit.

-clean barbell on two shoulders 
-reverse lunge 
-drive back knee to floor 
-front knee stays nice and strong and stable, making sure your knee is staying behind your toes 
-alternate and repeat

8A. Barbell Front rack reverse Lunge

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

8B. Barbell front squat

Drop set: 
-start with elevated squats until failure 
-if you are able to complete the whole 40 seconds great! If you are not able to at any point drop weight and continue until 40 seconds is up

Heel elevated barbell squat

Circuit 3

You will complete this for 30 days 

It is 4 mins straight with ab roller following 

No rest in-between the ab exercises after completing 4 min abs give yourself 30 seconds and get into the ab rollers🙌🏼

Bicycles

Crunches

Flutter kicks

Plank

30 Day Ab Challenge

Full Body Strength

DB ONLY AHW

Full Body Strength

Community

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