Name: Playbook - Lana Fry - DAY 6
Uploaded: 2022-07-02T07:19:48.805Z
Duration: 60 min
Description: DAY 6

This is a full body workout and the last lifting day of the week before our rest day! So, let’s give it everything we’ve got. Grab your water, slam your pre workout, and let’s go!

- Beginners: use assisted pull-up machine or resistance bands. Advanced: perform as a normal pull-up or add a weight belt/vest for extra resistance. 
- Begin with a wide or neutral grip.
- Try to bring your elbows to your hips as you pull up.
- Pause for 1 brief second at the top before lowering.

Assisted pull-ups

- Begin with bar positioned on your upper back (whichever position you prefer: high bar or low bar) 
- Brace your core and keep your chest up and open 
- Eyes forward as you lower, sitting your hips back as your knees bend 
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight
- Alternate reps on each side

Single arm dumbbell chest press

- Support upper back, just below your shoulder blades, on a bench and the barbell across your hips
- Both knees bent to 90 degrees 
- Lower your glutes to just above the floor and press through your feet to bring the barbell to the top of the movement 
- Pause for 1 to 3 seconds at the top of each rep.

Barbell pause hip thrusts

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Wide grip cable row

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

DAY 6

Awesome Day One workout. Kicked my butt for sure as there were a few things I haven't done in years... let's get these gains!!

DAY 6

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