Name: Playbook - Sean Garner - Full Body Lean Muscle 💪
Uploaded: 2023-02-16T21:47:00.287Z
Duration: 45 min
Description: Full Body Lean Muscle 💪

3x5 Toe-touch squats
3x10 Squat
3x5 Goblet Squat
3x10 DB OHS 

Then: 
Suitcase Squats 5x5, 5 sec down, 1 sec pause

Then: 
5x3 ISO RDL, 5 sec hold at the bottom

Then: 
3x30 banded leg curl
3x30 double banded hip thrust

Then: 
3x (1-5) Pull-ups

Then:
300sec Front Plank

3x5 Toe-touch squats
3x10 Squat
3x5 Goblet Squat
3x10 DB OHS

From a standing position bend over touch your toes employee yourself in to the bottom of the squad. Push your elbows into your knees and open up your hips. Then raise your arms over your head and stand.

Toe Touch Squat

Stand with your feet shoulder width apart. This is your starting position. 

Push up hips back into a squat position. Drive through your heels to return to your starting position.

 Repeat for the designated number of reps.

Bodyweight Squats

From a standing position, grasp the dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This is the starting position.

Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Keep your back straight. As you descend, push your knees outward and keep your weight on your heels. At the bottom of the motion pause briefly, then drive through your heels, extending the knees and hip, to return to the starting position. 

Repeat the designated number of reps.

Goblet Squat

With your arms locked out pressing the weight up over your head, perform a squat.

DB Overhead Squat

Warm up

Holding the dumbbells at your side brace your core and squat down until the dumbbells about the level of mid shin.
Then push your feet through the floor standing up with a flat back

Suitcase Squats 5sec lower, 1 sec pause at the bottom

Hold dumbbells in front of your legs. Keep your shoulders back, and your knees slightly bent. This is your starting position. 

Push your hips back and lower the weights. Keep the weights close to your body.  Return to the starting position by driving your hips forward and standing up tall. 

Repeat for the designated number of reps.

Dumbbell RDL

Anchor the band to a post or squat rack then wrap around your ankles.

Curl your leg up as far as possible.  Once you hit the fully contracted position, hold it for a second. Lower your leg to return to the starting position.  

Repeat for the designated number of reps.

Banded Leg Curl

Check out the video for the set up.Lay on the floor with your feet flat and knees bent. This is the starting position.

Execute this movement by driving through the heel, extending your hips upward squeezing the glutes. Pause and then return to the starting position. 

Repeat for the designated number of reps.

Banded Dumbbell Hip Lift

Lower 1

Grab the pull up bar with your palms facing forward. With both arms extended, create a curve in your lower back and stick your chest out. This is your starting position. 

Draw your shoulders and upper arms down and back while lifting your torso up until the bar touches your upper chest. Inhale and lower your body back to starting position. 

Repeat for the designated number of reps.

Pull-Ups

Upper ladder

Position yourself on the ground with your weight being supported by your toes and your hands. Your arms should be fully extended below the shoulder. This is the starting position. 

Hold this position, keeping your body straight at all times. 

Complete for the designated amount of time.

Full Body Lean Muscle 💪

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