Name: Playbook - Marcus Thrash - W4/D5 Full Body Focus
Uploaded: 2023-07-02T19:00:37.130Z
Duration: 60 min
Description: W4/D5 Full Body Focus

This 60-minute full-body focused workout plan includes exercises such as: 
- Warmup Treadmill incline walk
- Power Cleans 
- Pull-ups
- Dumbbell chest fly (flat)
- Reverse lunge - dumbbell
- Leg press
- Crunches
- Treadmill incline walk

Warmup Treadmill incline walk

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Power Cleans

- Pull up until your chin reaches over the bar
- Slowly lower back down

Pull-ups

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Reverse lunge - dumbbell

- 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

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Treadmill incline walk

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