Name: Playbook - Kailey Hackett - Full body Strength
Uploaded: 2022-12-14T17:29:39.175Z
Duration: 45 min
Description: Full body Strength

Tuesday’s are for full body strength baby! 
It is going to be exactly the same format as last Tuesday, except different exercises! 

Make sure your warm up is prepping you for your workout so when you start you are starting at about 50-65% of max volume. 

Challenge yourself with heavier weights, but also remember form & you core is essential as you keep lifting heavier. 

Your last set you should be at 85% of your max volume. You should be getting at least 3-5 reps in. It is suppose to be challenging, but not at your max rep either. 

DM me how it went and don’t forget to leave a review on how you liked it and how it was challenging for you! 

10 exercises 3 sets of each exercise-- 35 on 20 off after 3rd set you have 45 sec recovery before starting next exercise.

-feet wider than shoulder width a part 
-one palm is facing out, while the other palm is facing you (shoulder width a part) 
-as you Lift the barbell your are driving from your glutes, quads & hamstrings 
-back is neutral & core is engaged (we are not lifting with our back!) 
-hinge at your hips pushing your butt back towards the wall, keeping core engaged, spin and neck neutral (your neck should be in alignment with your spin)

Sumo Deadlifts

Full Body Strength

- 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

-elbows slightly bent 
-raising the dumbbells to shoulder height 
-moving them laterally in an eccentric motion 
-repeat

DB front raises to side eccentric

-palms facing each other 
-pulling your body towards the band 
-modify lowering feet to floor and walking them up towards you 
-to progress walking them out away from your body

TRX neutral grip row

-palms facing the wall 
-arms tight against your ribs 
-curling the barbell up towards your shoulders, once you are here 
-lift and press the barbell up towards the ceiling 
-and back in to starting position 
-repeat 

(You should not be using your body to lift the barbell if you are swinging and seeing your shoulders shrug, it’s too heavy. Go down in weight and stay there for the 3 sets)

Barbell bicep curl + under grip shoulder press

Wide grip chest press + pulse

Incline Bench reverse fly

-heels together (as if in a butterfly stretch) 
-legs elevated (if this is too hard modify and bring legs to the floor) 
-extend your arms and legs out, then back meeting to starting position 
-keep core engaged & making sure that when you are extended your lower back is on the floor (pill belly button in towards the floor)

Butterfly crunches (weighted)

-starting in bear crawl position (knees bent 90°) 
-hands shoulder width a part 
-rowing db towards ribs and rotation towards the ceiling

Full body Strength

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