Name: Playbook - Tasha Pavlovich - At Home / Full Body - BODYWEIGHT
Uploaded: 2023-06-11T16:04:17.743Z
Duration: 45 min
Description: At Home / Full Body - BODYWEIGHT

A great BODYWEIGHT workout that can be performed at home or the gym. 😊 

If you don’t have a medicine ball, try doing a hamstring curl with socks on a hard/slippery surface. 

Watch my 30 second video for an intro on how to do this alternative exercise!

Monster walks are a great way to activate and strengthen your hip abductors/glutes, especially before incorporating more complex movements in the gym such as deadlifts and squats. 

Wrap the resistance band around your thighs, just above the knees. Make sure the band feels taut but not overly tight. Feet should be hip-distance apart. Clasp your hands together in front of you, with elbows bent. Press your hips back and bend your knees slightly to lower into a quarter squat position. 

From this position, engage your core and keep your head, shoulders, and chest squared forward, then take a wide step to one side followed by the other. Keep your feet facing forward and maintain tension in the hips throughout the whole movement.

Perform 10 reps on each side to complete one full set.

Banded Monster Walks

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Stand tall with your feet hip distance apart.

- Take a large step forward and lower your body toward the floor. 

- Both legs should be bent at a 90-degree angle at the bottom of the lunge. 

- Push off front leg to rise back up to start, and repeat on the other side.

Alternating Forward Lunge

- Lay on the floor with your legs bent. 

- Push through your heels bringing your hips up. 

- Squeezing your glutes. 

- Lower back to starting position.

Glute bridge

- Begin on the floor laying on your back with your feet on top of the ball.

- Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.

- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.

- Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
After a brief pause, return to the starting position.

Medicine Ball Hamstring Curl

- Stand facing the bench, box, table, or the edge of a bed.

- Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight.

- Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. 

- Keep your body straight and rigid throughout the movement.

- Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.

Incline Push Ups

- Begin in a plank position, with your forearms and toes facing down on the floor.

- Your elbows are just under your shoulders, and your forearms are facing forward.

- Keep your head relaxed, and stare down at the floor.

- Engage your abdominal muscles to draw your navel close to your spine.

- Keep your body stiff as a board, keeping a straight line from your ears to your toes with no bending or drooping.

- Stay in this position for 30-60 seconds before resting.

At Home / Full Body - BODYWEIGHT

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