Name: Playbook - SAINT YETI - STRONG LEGS & ARMS
Uploaded: 2021-11-18T21:34:39.866Z
Duration: 55 min
Description: STRONG LEGS & ARMS

Today’s work out we will be mostly focused on legs quality and tempo as we will also pepper a little bit of arms into the workout. 

You are going to need a gym
NO CAP

- Stand holding a Dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up
- mentally root your feet into the ground 
- core tight
- inhale at the top & exhale on the way out of the squat 
NO CAP

SINGLE DB GOBLET SQUAT

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Large breath in, hold this breath in on the way down and don’t exhale until your start to rise, control the exhale 
-imagine breath is like an air cast holding your core tighter and stronger than without it 
- Eyes forward as you lower, sitting back and down
-Root through your heels 
- Reach parallel and push through your heels to come back up 
- repeat breath cycle every rep 
Don’t rush 
Be safe. Stay dangerous. NO CAP

BARBELL BACK SQUAT

- Keep your elbows strong on the pad 
- Curl the bar up engaging your biceps (exhale)
- Lower with a slow and controlled movement
- Strong hands 
- WIN

SAINT YETI CURLS

- Keep your elbows close to your temples if you can
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up 
- base wider than hips 
- core tight and active for the entire set 
- slight bend at the knees, legs engaged 
NO CAP 
If your a boss super set these with the next workout.

DB OVERHEAD TRICEP EXTENDOS

Holing the bar centered with on hand find balance 

Then activate your obliques and begin your dissent take a big breath at the top holding the breath through the movement exhaling on the way up. 

Today we are more worried about oblique engagement and range of motion so don’t go too heavy and breath vigorously￼￼

10 Reps each side = 1 Set 

NO CAP

STRONG LEGS & ARMS

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