Name: Playbook - Lana Fry - FULL BODY STRENGTH / ENDURANCE
Uploaded: 2022-03-02T19:07:15.838Z
Duration: 60 min
Description: FULL BODY STRENGTH / ENDURANCE

Today is a full body workout that I recommend doing outdoors if possible. Nothing like an intense session with some sunshine on your back! You can also do this workout at home, indoors, in a commercial gym, whatever you like!

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a stretch in your hamstrings
- Pause for 1-2 seconds at the bottom
- Drive your hips forward and use your hamstrings to power back to standing

Pause Romanian deadlifts

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- 5 reps on each leg each set

Barbell walking lunges

- Lay on the floor with your legs bent and your shins stacked over your ankles
- Position barbell over your thighs and below your hip bone 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Barbell Glute bridge

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position
- 10 steps each leg each set

Sled push

- Start with barbell overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through heels to stand up and return to start

Barbell overhead squats

- Practice your handstands without a wall
- Aim for 5-10 minutes total practice