Name: Playbook - Livin Toned - Full body
Uploaded: 2022-05-23T18:02:52.572Z
Duration: 75 min
Description: Full body

fantastic for busy bees for sure. got my workout in super quick, but i still feel like i’m dying lol

Alyssa

Malin

Nisrine

Shoulders are dying 🥹 anyway, great plan!

Caroline

Lower, upper, full body is one of the best 3 day split you can have. Today you have a full body session on the menu, we hope you’ve eaten enough today 👀

As always, make all sets count, training close to failure doesn’t take more time than training far from failure so no excuses!!

After this day make sure you rest 1-2 days for muscle recovery! Some cardio is allowed but keep the intensity low because rest is what builds muscle.

Focus on pushing your hips back as much as possible and that is the lowest point you should be doing to. Make sure you are standing hip width as well. Any wider and your glutes will do less work.

RDLs (Romanian deadlifts)

Focus on keeping a narrow (hip width) and low foot placement to hit your quads

Your glutes and lower back shouldn’t come off the seat and back pad

Your heels shouldn’t come off the leg press at the bottom either

Leg press (quad focused)

Set the bench on the 3rd incline setting (starting from flat)

Don’t stick your chest out, keep it flat on the bench and don’t let your elbows flare out

Keep about a 45 degree pressing angle and make sure you try to jam your bicep into the side of your chest

Inclined dumbbell press

Hinge slightly at the hips, and try to reach for the corners of the room. Don’t lift your arms directly to the side of your body, you should have about a 30 degree angle from your side m to in front of you. 

Try to hold the weight for a second at the top

Dumbbell lateral raises

First you need to find a bench height to latch the arm path to hit your upper-back. The best position for your upper-back is your arms flared out by your side, with enough space to really squeeze your shoulder blades together.  

Make sure you don’t use momentum to pull the weight

Full body

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