Name: Playbook - Suzanne Svanevik - W1/D1
Uploaded: 2022-04-19T02:39:00.824Z
Duration: 45 min
Description: W1/D1

Rebekah

It was amazing! Can’t wait for the next work out

Kenny

Sini

Likte oppsettet, ettersom jeg ikke er vant til å kjøre så mange reps, så var en god følelse etterpå :)

Rita

Var veldig bra. Varierende øvelser som gjorde økten grei å gjennomføre

Sofie Vikse

Camilla

Kristina

Legs, Chest & Abs

- Back Extensions w/ Plate 3 x 12
- Back Squat @60% 4 x 10
- Dumbbell Walking Lunges 3 x 10R/10L
- Bench Press @55% 4 x 12
- Push-ups 3 x 8
- Sit-ups 3 x 15

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle (approximately))
- Cross your arms over your chest holding a plate, and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back, exhaling on the way down
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line, inhaling on the way up

Back Extensions w/ Plate

- Take the bar out of the rack with it resting on your rear upper back
- Take two big steps back and stand with your feet roughly shoulder-width apart, toes pointing slightly out
- Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then “sit” back and down 
- Descend until your hip crease is below your knee
- Keep your weight on your mid- foot and heels as you drive back up to starting position

Back Squat @60%

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

10R/10L

DB Walking Lunges

- Start by firmly planting your feet on the floor with your knees bent
- Arch your back and ensure that your buttocks and upper back are firmly contacted against the bench
- Make sure that your scapula are pinched together and compressed
- Establish full-body tension by inhaling deeply and actively pressing your feet into the floor
- The barbell should be roughly over your eyes
- From here, hold your breath and “pull” the bar out of the rack such that it ends up directly over your shoulders
- Exhale sharply to contract your abdominals as you move the bar into place
- With the barbell directly over your shoulders, break at the elbows and lower it down toward your chest
- The point of contact depends on your anatomy and grip width — if you have short arms or a close grip, you’ll generally make contact with the bar lower on your chest
- Once the barbell touches your chest, pause very briefly and then aggressively drive it back to the starting position

Bench Press @55%

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Lie flat on your back with your fingertips behind your head, your knees bent, your legs together and your feet flat on the floor
- Your elbows should be in line with your ears, or just below
- Curl your upper body until you’re sat upright, bringing your elbows to your knees 
- Lower back down with control, engaging your core through the entire movement

Sit-ups

W1/D1

Pearl

W1/D2

Holy cow 😮 I was down to using zero weight for the split squats by time I got there 😂. Challenging!! 🔥

My legs are shaking. I didn’t want to work out today, but I’m leaving the gym accomplished & ready for the weekend!!

W1/D1

Community

More workouts from Suzanne Svanevik