Name: Playbook - Pauline Perina - FULL BODY
Uploaded: 2023-10-13T15:02:21.407Z
Duration: 50 min
Description: FULL BODY

9 exercises to perform for a required number of reps 
Complete the number of sets (3 sets per exercise) before moving onto the next exercise
Take 45 seconds rest between each set

- Lying on your back on a bench, hold a pair of dumbbells directly above your sternum with your arms fully extended. 
- Pull your shoulder blades together, slightly stick out your chest, and point your palms forward.
- Slowly lower both dumbbells to the sides of your chest. 
Pause, then press the dumbbells back to the starting position.

Dumbbell Chest Press

- 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

Lat pulldown

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring

Lying single leg hamstring leg curl

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete 8 reps on one side and repeat on the opposite side without taking any break between both arms / right arm - left arm count for 1 set
Then take 45 sec rest and complete your second and third set

Cable single arm tricep extension

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Hold a pair of dumbbells and stand upright with your eyes focused forward, feet hip-width apart and arms hanging straight down at your sides.
Step forward about 2-4 feet with one leg and bend your knee to lower your hips until your front quad is parallel to the floor and your back knee is a few inches off the floor.
Both knees should be bent roughly 90 degrees at the bottom, and your upper body should be vertical, with your abs tight and chest up. 
Pause briefly in the bottom position, then press through the heel of your front foot to extend your hip and knee and return to the start position.
At the top, squeeze your quads, hams and glutes for a count before switching sides. Alternate legs for reps.

Alternating Front Lunges

- 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

FULL BODY

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