Name: Playbook - Linus Bergström - W1/D3 Fullbody workout
Uploaded: 2023-07-04T19:48:22.923Z
Duration: 45 min
Description: W1/D3 Fullbody workout

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Seated hamstring leg curls

- 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

Plate loaded machine flat chest press

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

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

Rope pushdown

- Grasp the handles
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 
- Pause briefly and then repeat

W1/D3 Fullbody workout

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