Name: Playbook - BondFit . - W2/D3 FULL BODY: BEGINNER
Uploaded: 2023-11-24T17:50:56.684Z
Duration: 60 min
Description: W2/D3 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.

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Machine Hip Thrusts

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

W2/D3 FULL BODY: BEGINNER

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