Name: Playbook - Kailey Hackett - Strength day Baby!
Uploaded: 2023-05-03T21:50:49.513Z
Duration: 45 min
Description: Strength day Baby!

Here is a full body strength workout! 

You have 12 exercises, broken up in 3 circuits with 4 exercises in each. You will complete 1 set of each exercise and go through each circuit 3x. 

40 seconds on
20 off 

First circuit will be time under tension— focusing on technique and form in a 3-0-3 tempo. Down for 3 seconds, up for 3 seconds. 

Second circuit will be focusing on a pause—either at bottom or top (depending on the exercise). 

Third circuit will be a normal lift

If you have a bench please us that, I was working with what I had 🤪

-bring your bench to an incline 
-lay on the bench stomach first 
-if you have a pair of dumbbells use those (again was working with what I had and going only do one arm at a time) 
-bring arms to side of bench
-prone grip (palms facing you) 
-pull dumbbells (leading with elbows) towards your chest and outside rib cage

3-0-3 tempo Dumbbell incline bench prone row wide grip

BB wide grip RDL

Power band push-ups

BB staggered squat

Circuit 1- TIME UNDER TENSION 3-0-3 TEMPO

KB alt. Floor row pause Neutral grip

BB  or KB single leg RDL pause at bottom

Bosu ball or bench DB chest fly pause

BB front squat pause

Circuit 2– PAUSE

BB or DB upright row

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

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

Barbell reverse lunges

Cleans

Circuit 3- REG. LIFT

Strength day Baby!

DB ONLY AHW

HIIT AHBW

Cardio Full Body AHBW

Full Body (AHBW)

Full Body 🏠 HIIT

At Home Full Body PUMP

Warm up circuit

Power Through

45 min Cardio

45 min Body weighted hybrid

Hotel workout (25 mins)

Post Christmas Workout (vacation/home edition)

Legs for daze

Rain or Shine (winter feels pt. 2)

Winter Feels (full body)

Full body cardio

Killer Arms

Bubble Butt

Full Body Push-pull

LEGS ON 🔥

LOWER BODY + MINIMAL ARMS/BACK

BREATHLESS CARDIO 2.0

Hotel Gym Full Body

Bday Workout

Booty Booty Booty

CARDIO

Full Body Strength— NINER NINER

Low Body Killer

8 Min Abs

HR HIIT BODY WEIGHT

Plump booty & tone legs

Full Body + Cardio

Full Body Unilateral Resistance

Tamara

Full Body Strength

Resistance hybrid

Glutes + Hammy’s + quads + Abs

Core

Strength day Baby!

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