Name: Playbook - Michelle Kalinski - Full Body Strength
Uploaded: 2024-04-08T15:53:57.661Z
Duration: 45 min
Description: Full Body Strength

EACH TRAINING SESSION COMES WITH 5 PARTS AND SHOULD BE COMPLETED AS FOLLOWS: 

•WARMUP- Begin with foam rolling and stretching each body part listed for 30 seconds each. From there, move onto the warmup circuit and perform each of the exercises listed back to back with no rest for 2 rounds. The goal here is to get your body ready for movement so don’t worry about going fast.

**REST 1 MINUTE BEFORE MOVING ON TO THE PYRAMIDS**

•PYRAMIDS- These are your primary movements where the focus is on gaining power and strength. With the first exercise, you will perform it as fast as you can with proper form on the eccentric part with normal speed on the concentric. As the reps decrease your weight will increase. Be sure to give yourself enough rest between sets. Anywhere from 45 seconds to 2 minutes depending on how heavy you decided to lift.  

After the first pyramid exercise, move onto the reverse one. Here, you will be starting off with your heaviest weight and dropping the weight each time the set reps go up. Again, give yourself enough rest between each set - 45 seconds to 2 minutes.

**REST 1-2 MINUTEs BEFORE MOVING ON TO THE SUPERSETS**

•SUPERSETS- **A superset is 2 exercises performed back to back with minimal rest between the 2 exercises in the set.**This portion has 2 supersets. You are going to do the first superset 3 times resting 30 seconds between each round. Once you finish the first superset, rest for 1 minute and move onto the 2nd superset. Same directions apply to this second one as the first. 

**REST 1 MINUTE BEFORE MOVING ON TO THE FINISHER**

•FINISHER- This is the last portion of your workout. It is meant to push you to give it that last bit of effort. Set a timer for 2 minutes and alternate between the 2 exercises every 30 seconds. 

•COOLDOWN- When you finish the last portion you will move to the cooldown. Hold each specified stretch for the time stated. 

CONGRATS!! YOU HAVE COMPLETED YOUR WORKOUT!

Foam Rolling- Pecs

Pec Stretch

Foam Rolling- Quads

-Begin kneeling down on the ground with your toes tucked under
-With core nice and tight begin to lean back only as far as your quads will allow so that  there isn’t any pressure in the lower back
-Pushing through the toes send yourself back forward and complete for specified wraps or time


Muscle focus: quads

Hinge

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings


Muscles Targeted: Hamstrings (back of upper leg), erector spinae (muscles alongside the spine), glutes

Good Morning

- Start in table position, hands slightly forward of body
- Begin to send your body back and start to bend the elbows keeping them close to the body. 
- Lower until the forearms are slightly above the floor 
- Press through the palms to push your body forward and back up to starting position. 
- Complete for specified reps or time

Muscle Focus: triceps

Tricep Circles

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Muscle Focus: full body

Inchworm

Warmup Circuit

- Lying on the floor with knees bent or on a bench with legs firmly pressed into the ground
- Lower weights to your chest 
- Explosively (as fast as you can with proper form) press dumbbells back up over your chest
- Complete for specified reps or time

Muscle Focus: pecs (chest)

PWR Chest Press

- Start with one leg out front and the other slightly back and out to the side using it only as a kickstand to keep your balance
- With core tight, shoulders down and back and a slight bend in the front knee, keeping the dumbbell close, hinge at the hips sending them back
- Go as far as the hamstrings will allow, then press through the heel to come back up to standing
- Complete for specified reps or time
- Repeat on the other side


Muscle focus: glutes and hamstrings

B Stance RDL

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Repeat on other side


Muscle Focus: upper and mid back

Single Arm Row

- Hold the weight at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Muscle Focus: quads

Goblet Squat

Superset 1

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Think about drawing elbows down to the floor 
- Pause and lower slowly

Muscle Focus: lats 

Modification: Lat Pullover w/ elbows flared

Assisted Pull-up (Overhand Grip)

- Position your elbow underneath your shoulder, knees together slightly out front and feet behind stacked on top of each other
- Staying strong through the shoulder press through the forearm, and the bottom knee to lift those hips to bring your body into a straight line
- At the top of the lift, use those glutes to lift that knee up while keeping the feet together 
- Bring the knee back down and lower your hip to the floor
-complete for specified reps, then repeat on the other side


Muscle focus: glutes, core

Hip Lift & Clam

Superset 2

- Start in a plank position 
- With core engaged, step one foot out and then the other 
- Step that first foot back in and then the second
- Repeat sequence with the other foot first
- Alternate between the two sides for specified reps or time 


Muscle Focus: core

In & Out Plank

- Keep your core engaged and your back in a neutral position with wrists stacked over shoulders and knees under hips. 
- Push up off the ground so that your knees hover above the ground 
- Move side ways


Muscle Focus: full body

Full Body Strength

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