Name: Playbook - Pierre Vuala - Coconuts & Cakes
Uploaded: 2023-11-24T01:00:30.140Z
Duration: 60 min
Description: Coconuts & Cakes

Marquis Hardin

Isolation workout on shoulders and glutes (butt)

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- keep the core engaged, and don’t hyper extend the lower back

Floor Military 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 chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Only moving 3/4 of the way from the top of the movement. 
- Never go all the way down

Partial Lateral Raise

- With the treadmill turned off, lean your body and arms against the front of the machine 
- Turn the belt with your legs, build-up momentum with the belt up to a sprint
- Do this for as many seconds as required then rest and repeat

Coconuts & Cakes

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