Name: Playbook - Kelsey Adkins - W3/D5 Full Body Strength
Uploaded: 2023-12-30T17:26:52.622Z
Duration: 45 min
Description: W3/D5 Full Body Strength

Love me a good full body strength burn! 🔥

Katie

Lindsay Dobitsky

Sometimes a workout with just and the barbell is much needed!

Ashley

Chloe

Loves this mix up!! Those shoulder presses are something else!

Erin

Absolutely loved this one ❤️using one apparatus for an entire workout can really prove your strengths and weaknesses (OH press 😩

Alli

Sarah

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- 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

Barbell Overhead Press

Holding the barbell a little below your hips pull the bar up with an upright row motion then rotate your wrists to get your arms under the bar. Then do a shoulder press.

If you use a heavier weight bend at your hip a little with knees slightly bent to help give you momentum to get the bar up.

Keep the bar close to your body the whole time. 

You should feel this movement in your shoulders

Barbell Clean and Press Variation

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

W3/D5 Full Body Strength

Angie

So good! 🤩 Was feeling bored with my usual workouts! This was challenging! Felt the burn!!🔥🔥

Needed something new. Feeling bored of the gym and not making the progress I want.

Humbled!🔥

Delaney

W1/D1 Lower Body

Kelsey is always killing it with her workouts! I usually don’t pay from workout programs but this one is worth every penny!!

Amazing! So far these workouts have been very challenging. 🔥

Amazing! Had a good sweat during and as I was leaving 🙂

W1/D2 Upper and HIIT

First workout on the program and I LOVED IT.. ready for a change from my usually powerlifting. Exciting for the full 6week shred 🎉

Devan

Kendall

Wasn't any easier second time, killer sweaty workout.

Jane

W1/D3 Sweaty Full Body

Woah.. I’m not gonna be able to walk right after that 😰 thanks Kels!

I did leg press instead of hip thrusts and 10 sets were absolute torture 😂🔥

Rachel

W1/D4 Lower Body

Love this one. Shoulders and quads on 🔥

Julia 

Michele

W1/D5 Full Body Strength

Had to take a week off because of being sick and this was a great first day back 💪🏼

Mary Wagner

These leg days are always challenging, love it 🔥🔥

Madison Sharp

Kaitlyn

W2/D1 Lower Body

Tayla Friday

You are keeping me humble with these workouts

W2/D2 Sweaty Full Body

 Cassie

Great upper, but legs on fire from HIIT🥳🔥

Tamara

W2/D3 Upper and HIIT

Perfect workout! My legs are on fire 🔥🔥🔥

Victoria

Georgia

Had to sub some exercises because my knee wasn’t feeling it but solid workout nonetheless.

W2/D4 Lower Body

Another challenging workout. It was a sweaty one and my body feels good

Bailey

I usually skip over full body workouts because I know how much work they are 😅 but these goals don’t hit themselves so doing the hard stuff because I know the pay off will be amazing

W3/D5 Full Body Strength

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