Name: Playbook - Samantha Russo - Full body (Upper 💪🏽& Quads)
Uploaded: 2023-10-01T22:36:22.557Z
Duration: 51 min
Description: Full body (Upper 💪🏽& Quads)

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell flat chest press

- Keep core tight
- Bring barbell or dumbbell over head
- slowly lower bar behind your head
- engage triceps as you extend back up

Overhead tricep extension

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

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

Leg press (quad focused)

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Full body (Upper 💪🏽& Quads)

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