Name: Playbook - Matthew Noszka - Full Body Strength Focus
Uploaded: 2021-06-14T11:58:42.377Z
Duration: 45 min
Description: Full Body Strength Focus

Gentiana

Benito

Warm up

Full body circuit :
Bulgarian lunges
Close grip bench 
Chin ups 
Dumbbell row 
Hammer curl 
Kettlebell deadlift
Resistance band  squat 
Reach through
Standard sit up 
Jump rope 

Cool down

Warm up run

- Find raised platform
- Place one foot on the platform and firmly planted on the ground in front of you
- Keep feet shoulders width apart
- Hold dumbbells in both hands
- Bend at hips, lower back knee to the ground until
the front leg is at a 90-degree angle

Bulgarian lunges   *work both sides

- Using one or two dumbbells center your hands above your chest in the closest grip possible
- Lower the weight to your chest and extend both hands to the ceiling
- Flexing your chest at the top for a 1-2 second hold

Close grip bench press

- Close underhand grip
- Have a partner or band for assistance 
- Full range of motion

Chin ups

- Put your left knee on the bench and grab the top of bench with your left hand
- With your right foot out wide, lean over and grab the dumbell palm facing outward
- Pull your right elbow back, pinching your shoulderblades together

Dumbbell row    *work both sides

- Shoulders back and down
- Feet close together
- Rotate right arm then left arm then both

Hammer curls

- Feet shoulders width apart
- Kettlebell in hands, with arms, fully extended
- Bend at the hips, lowering the kettlebell to your toes keeping a straight back
- With a slight bend in the knee, rise back to starting position, thrusting the pelvis forward

Kettlebell dead lift

- Starting with the resistance band on both feet
- Spread feet past shoulder width and turn toes slightly
outward
- Grab the top of the resistance band and put over your head and around shoulders and neck
- Begin by squatting to a 90-degree angle, slow down and explode up

Resistance band squat

Reach through

- Laying on your back, keep feet shoulders width apart with a slight bend in knees
- Keeping hands behind
head, begin to sit up, bringing your elbows to your knees

Standard situp

Jump rope

Full Body circuit

- 5-10 minutes of easy effort 
running or run-walking after your workout

Cool down

Full Body Strength Focus

Khadija

Awesome, my life is changing for better, thank You !!!😊😊😊

Kuba

Crystal

Full Body Round Up

Ahhh no! I meant to put 5 stars! I love this workout!! 💪🏼

Kait

Didn’t have all the equipment but somewhat easy to improvise.. the super man flys was the hardest workout I’ve ever done with my shitty posture. Love the challenge.. keep the new ones coming 👍

Dylan

Bodyweight + DB HIIT

Beach pump

Boxing circuit

jb7182000

Edith

Full Body 101

Kayla

Basketball workout

The bear workout was a new one for me, loved it.. 3 weeks In km already seeing progress, can’t wait to post pictures at a later date. Thanks for the motivation my man👍

15lbs or less total body

Cannot wait for your new program🙏🏻🔥

The overhears plate circles and chest presses were hard! But I pushed through. I may have to look into a back brace “thingy” to make sure I’m keeping my position. Just in case 😅

Full Body Strength Focus

Community

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