Name: Playbook - Sam Lodge - Gym Workout | Fullbody
Uploaded: 2024-02-16T21:17:38.594Z
Duration: 55 min
Description: Gym Workout | Fullbody

Full-Body Gym Workout!
⚡️This workout starts with a short foam rolling class for quads to follow along with me - followed by a full-body self guided workout to be completed at the gym
⚡️Big movers include Pull-Ups (opt. assisted/Lat Pulldown), Split Squats and Seated Overhead Shoulder Press
⚡️Pace yourself throughout the workout, using the demo videos & cues to follow along

GOOD LUCK!

- Begin lying on back with knees bent
- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Draw legs into chest grasping hamstring to stretch lower back/glutes 
- Complete 5 each side, then hold Figure 4 Stretch for 30sec. each

Single Leg Glute Bridge to Figure 4 Stretch

- Begin in low forearm plank position
- Keeping core engaged, push and pull your body forward and backwards targeting serratus anterior

Bodysaws

Glutes & Core Activation

- Start with your back foot on a bench or you’ll see in this demo video I’m using the leg ext. machine - whatever works best for you!
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up
- Complete 8 each side

Rear foot elevated split squat

- 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 push up
- Complete 10

Push-ups

Circuit 1 - Push

- Hold the bar with your palms facing away from you in a close grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Close Grip Pull-Up

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

Circuit 2 - Pull

- Seated Overhead Press Machine
- With back supported bring elbows slightly forward, in front of shoulders 
- Press straight up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

- 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

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Gym Workout | Fullbody

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