Name: Playbook - Pierre Vuala - Anterior Burnout
Uploaded: 2023-11-24T01:00:30.155Z
Duration: 60 min
Description: Anterior Burnout

Hit every muscle on the anterior end of your body, for a full body workout that will burn major calories, and build dense muscle.

- 5 leg extensions with 5 sec Isometric hold 
- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions with Iso Hold

- Elevate heels onto weight plate
- Hold barbell secure and upright near the collarbone or use dumbbells 
(Hold dumbbells in each hand at shoulders)
- Lower into a dumbbell front squat
- Stand up to full extension

Barbell heel elevated front squat

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Sit in upright position core fully activated
- Keep legs extended and flat on the ground
- Raise barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Hanging toes to bar

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