Name: Playbook - BondFit . - W1/D6 FULL BODY: BEGINNER
Uploaded: 2023-11-24T17:50:56.673Z
Duration: 60 min
Description: W1/D6 FULL BODY: BEGINNER

This is a basic beginner Full Body workout.
A new gym program can always be daunting but YOU GOT THIS!! 

Quick notes: 
- Make sure you warm up properly with Cardio, Dynamic Stretching, and activation exercises.
- Always do a warm up set before your working sets.
- Follow recommended 6-7/10 RPE Level.
- Slowly increase weight each week.

- 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

- 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

- Lay flat on the floor
- Bend knees slightly
- Drive heels down and push glutes up
- Squeeze glutes and core 
- Hold for remainder of the time

Hamstring Bridge ISO

- Keep your core tight and chest against the pad 
- Row back and retract your shoulder blades

Hammer strength low row

- Begin with hands on the handles and leaning into the pad
- Extend arms down until your arms are straight 
- Control weight back up

Tricep Press

COMPLETE: 
12-10-8-6-4-2 REPS WITH LITTLE REST AS POSSIBLE

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

W1/D6 FULL BODY: BEGINNER

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