Name: Playbook - Kenna Matta - W3/D4 Barbell Full Body Tone & Sculpt
Uploaded: 2022-04-21T18:49:46.727Z
Duration: 60 min
Description: W3/D4 Barbell Full Body Tone & Sculpt

Tone and sculpt your entire body while building strength with these 5 moves that will engage all muscle groups. Feel free to use dumbbells if you don’t have a barbell setup at home

- Keep your chest up throughout the movement
- Have a slight bend at your knees like you are going to squat 
- Step one leg back and bring it down until both legs are at 90 degrees 
- Step forward but stay low in your squat hold
- Repeat on the opposite leg

Static squat with alternating lunge

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- 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 stand up
- Add in the squat by sitting your hips back like you would into a chair 
- Drive through your heels and engage your glutes to stand up

Barbell good morning into squat

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Lying on the floor with your legs up
- Lower the barbell to your chest 
- Press barbell back up over your chest
- Lower your legs down and bring them back up keeping your core tight and engaged 
- Repeat movements

Barbell floor chest press

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
- 1 rep is a shoulder tap on each side

High plank shoulder taps

W3/D4 Barbell Full Body Tone & Sculpt

Alisha

Definitely got the heart rate up and my legs are on fire! Love getting my week started with this leg workout.

Chelsea

W1/D1 Lower body strength training

Angelly

W1/D2 Arms & Back

The Bulgarian Squats killlllled me 😫 I need to practice those more!! 🔥

Alyssa

W1/D3 Barbell Legs and Glutes

W1/D4 Dumbbell Full body

Solid! Especially if you don’t really take breaks & you loop it through 💗

W3/D4 Barbell Full Body Tone & Sculpt

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