Name: Playbook - Myles Harris - FULL BODY 2.0 ⚡️
Uploaded: 2023-03-15T22:19:37.355Z
Duration: 85 min
Description: FULL BODY 2.0 ⚡️

What’s good my people! It’s a new day so it’s time for a new sesh. For today we got another full body workout that will be challenging all body party’s including our core / abs! Keep it intense as always to challenge yourself and let’s get straight into this. 🔥🔥

When coming up to the bar, have a pronated grip when coming under the bar and use either entire hand or two fingers if your lack wordy mobility, and unrack the weight and take a step or two back. When going down brace your core and think about keeping your chest up the entire time. Go down to parellel or more if possible and let your chest and hips come up at the same time. 

Focus: More quads then a normal barbell squats but still includes glutes, hamstrings, lower back, and adductors.

Barbell Front Squats

Grab a pair of dumbbells and bring them up on your shoulders and lunge down then on the way up press up then back down slowly. 

Focus: shoulders, quads, glutes.

Dumbbell lunge into shoulder press

Grab a pair of dumbbells and bring them out in front of you. As you go down, think about sticking your butt back as far as possible while slightly bending the knees and keeping your lower back straight and up. 

Focus: hamstrings, lower back, and glutes.

Dumbbell RDL’s

Grab 2 dumbbells and place them about shoulder width in a neutral stance on the ground. Get into a push up position and when going down come back up then row the dumbbell upwards on each side while trying to keep back straight and still. 

Focus: chest, shoulders, back, and core.

Dumbbell Push up into plank row

First make sure the bench is set at an online then grab the bar with a supinated ( underhand ) grip then come up on the bench and slowly lay down stomach flat on it putting the bar in front of the bench. When starting to curl upwards, make sure the elbows stay out in front of you at almost a 90 degree angle then squeeze the biceps and slowly come back down. 

Focus: Short head of biceps.

Ez-bar spider curls

Get into position on the machine and go down slowly staying upright for more tricep focus or lean forward slightly for more lower chest focus and back up. 

Focus: triceps and lower chest.

Dips

Lay on your back, hands at your sides And Raise your legs off the ground until straight up. Lower them, stopping just short of them resting on the ground and back up. 

Focus: abs