Name: Playbook - Tasha Pavlovich - Full Body - Barbell & Dumbbell Workout
Uploaded: 2023-06-11T16:03:38.575Z
Duration: 60 min
Description: Full Body - Barbell & Dumbbell Workout

- Begin with bar positioned on your upper back. 

- Keep your core tight, head in neutral position and chest up.

- Gaze just in front of you on the ground as you lower, sitting back and down.

- Reach parallel and push through your heels to come back up.

Barbell back squat

- Place a barbell across your upper back, pulling the bar down while squeezing your shoulder blades together for stability. Stand tall with your feet about shoulder-width apart.

- Step back with the first foot and sink down until your back knee touches the ground and your front knee is at a 90-degree angle. 

- Stand back up, making sure to really drive the weight with your front leg's heel and the ball of your foot. Try to keep your torso upright during this movement, though a slight lean forward is ok. 

- Switch to opposite leg and alternate until all reps are completed.

Barbell reverse lunges

- Place your non-rowing hand and your same-side knee on the bench, with your other foot firmly planted on the ground

- Squeeze your shoulder blades together and lead the row with your elbow

- Once you have reached the top position, contract the back muscles to increase muscle engagement

- Once you feel the back muscle engage, lower the load in the same slightly arching motion

Single Arm Dumbbell Row

- Stand in an erect position while you hold a barbell with a supinated grip (with your palms facing up). 

- Bend your knees slightly and bring your torso forward by bending at the waist.
Keep your back straight until it is almost parallel to the floor. 

- Keep your head up. The barbell should hang right in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. 

- While keeping your torso stationary, lift the barbell as you breathe out.

- Try to keep your elbows close to the body without any force with the forearm other than holding the weights. 

- At the top (contracted) position, squeeze your back muscles tightly and hold that position for a second or more. 

- Slowly lower the weight again to the starting position as you inhale. 

- Repeat the movement for the desired number of repetitions.

Underhand Fixed Bar Row

- Hold the dumbbells with palms facing the center of your body.

- Keeping elbows close to your body/pin them to your sides. 

- Curl one dumbbell toward your shoulders.

- Pause at the top then lower under control.
  
- Switch arms and repeat.

Alternating Hammer Curls

- Pick up the dumbbells from the floor using a neutral grip (palms facing in).

- Position the end of the dumbbells on your knees and sit down on the bench.

- Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place.

- Once the dumbbells are in place, rotate your palms so they are facing forward.

- Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.

- Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).

Seated Dumbbell Shoulder Press

- Start with your arms extended above your shoulders and a dumbbell in each hand

- Bend at the elbows lowering the dumbbells towards the top of your head

- Fully extend your arms back up contracting your triceps

Full Body - Barbell & Dumbbell Workout

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