Name: Playbook - Suzanne Svanevik - Fullbody Workout
Uploaded: 2022-12-04T11:53:03.307Z
Duration: 90 min
Description: Fullbody Workout

*Every set is superset with walking lunges*
(The last two sets of 8 and 12 reps is a drop set)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Bootybuilder hip thrusts

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

*Work up to a heavy 5RM*

- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Revere the motion and return to the initial position

Close grip pulldown

- With a close grip pull the attachment in towards your body
- Keeping your upperbody a little forward all the way and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

- Lie facedown on a flat bench
- Grasp the barbell with a pronated grip.
- Grip width should be wider than shoulder width.
- Pull the bar upward toward the bench just beneath your lower chest/upper abdomen and touch the bench with the barbell

Barbell flat bench row

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