Name: Playbook - Oliver Forslin - W4/D2 Full body
Uploaded: 2021-11-13T16:19:40.267Z
Duration: 45 min
Description: W4/D2 Full body

Day 2 Fullbody

- Lat pulldown 3 x 12,10,8
- Pushups 3 x 15,12,10
- Leg press 3 x 15
- Goblet squat 2 x 25
- Seated shoulder press 3 x 15
- Crunches 2 x 20
- Russian twist 2 x 20

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Mid grip lat pulldown

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you lower
- Extend your arms engaging your chest as you come up

Push ups

- Place feet narrow & high 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 (narrow stance)

- Hold the dumbbell 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

Dumbbell goblet squat

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated dumbbell shoulder 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

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate through your torso moving the plate from side to side

Russian twist (plate)

W4/D2 Full body

Steven

David

Mario

W1/D1 Lower

Stephen

Enoch

W1/D2 Full body

W1/D3 Core

Kevin

W1/D4 Upper

Nardin

W1/D5 Full body

Maxwell Ashley

W2/D1 Lower

Good pump 

Thanks Oliver 

Regards Aurora from  🇨🇦

W2/D2 Full body

W2/D3 Core

W2/D4 Upper

W2/D5 Full body

W3/D1 Lower

W3/D3 Core

great way to focus on all the body!! great way to start the week!!!

W3/D2 Full body

W3/D5 Full body

W3/D4 Upper

great way to start the week!! good for legs!!

W4/D2 Full body

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