Name: Playbook - Tahlia Hall - Full body Supersets
Uploaded: 2022-02-09T22:44:47.219Z
Duration: 45 min
Description: Full body Supersets

Full Body Supersets

Superset 1:
- Lat Pulldown 3 x 10
- Seated Cable Row 3 x 10

Superset 2:
- Barbell Upright Row 3 x 10
- DB Seated Lateral Raises 3 x 10

Superset 3:
- Cable Rope Tricep Extensions 3 x 10
- Cable Row Bicep Curls 3 x 10

Superset 4:
- Lunges - smith machine 3 x 10 (each leg)
- DB Sumo Squats 3 x 10

Superset 5:
- Leg Extensions 3 x 10
- Hamstring Curls (prone) 3 x 10

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldowns

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Superset 1

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB seated lateral raises

Superset 2

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

Cable rope tricep extensions

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable rope bicep curls

Superset 3

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Extend your legs, pushing through your front foots heel to stand back up

- 10 reps each leg

Lunges - smith machine

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension
- Followed by pulses

DB sumo squats

Superset 4

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Full body Supersets

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