Name: Playbook - Savannah Leah - W1/D6 day 6 full body
Uploaded: 2023-05-18T18:56:24.835Z
Duration: 45 min
Description: W1/D6 day 6 full body

bring a friend along to do a full body circuit for your last day! focus on HIGH REP low weight, keep the heart rate up by lowering rest periods as well! Hight intensity like this will help with weight loss & build endurance for your normal strength training

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled
- Use preloaded bars or substitute for dumbbells

Barbell bicep curls

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead
- Use a preloaded bar for best performance

Barbell military press

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control
- Use a preloaded bar

Barbell bent-over row

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together forward and up engaging your chest
- Pause and let your arms return back to the starting position

Low to high cable chest fly’s

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- 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 swing

- Stand holding a kettlebell 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

W1/D6 day 6 full body

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