Name: Playbook - MJ Sowah - W1/D1
Uploaded: 2023-04-17T12:09:53.053Z
Duration: 36 min
Description: W1/D1

mariam 16

Great way to get me back in the gym, thank you.

Jessica

- Using both legs
- Bring your heel towards your glutes with your foot straight and toes facing forward
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Seated hamstring leg curl

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

Make sure the back of the bench is set at a 90-degree angle. Once you're seated, rest one dumbbell on each thigh. Sit with your lower back firmly against the back of the bench. Keep your shoulders and back as straight as possible

Seated dumbbell overhead press

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- With your back supported, hold the handles with your elbows bent to 90 degrees
- Press your arms up to full arm extension
- Lower with control to the starting position

Precor machine shoulder press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your lower chest 
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders and wrist lower 
- Return the bar back to starting position

Barbell upright row

- Work for time, distance, or calories
- Increase speed as comfortable

Cal row

- Start by standing with dumbbells in both hands with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Push your hips backs as you come down 
-Bring both hands up just above chin height. Make fists, keeping your thumb outside and beneath your knuckles
- As soon as stand up you turn to the right or left said and punch sideways

W1/D1

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