Name: Playbook - Linus Bergström - W1/D1 Fullbody workout
Uploaded: 2023-07-04T19:48:22.918Z
Duration: 60 min
Description: W1/D1 Fullbody workout

W1/D1 - Fullbody workout

The goal with week 1 is to activate the whole body each workout.
Not go all out but get used to get the body activated.

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Flat chest press machine

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Keep your core tight and chest against the pad 
- Row back and up retracting your shoulder blades
- Slowly lower back to starting position

Mid row machine

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Shoulder press machine

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press machine - mid stance

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Hold the dumbbells with your palms facing you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion

W1/D1 Fullbody workout

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