Name: Playbook - Tasha Pavlovich - Full Body - Legs, Glutes & Back
Uploaded: 2023-07-22T17:12:59.844Z
Duration: 60 min
Description: Full Body - Legs, Glutes & Back

Torch your lower and upper body with these 6 exercises! 🔥

To make it harder: 
➡️ Do regular pull-ups over assisted 
➡️ Add an extra set or a few more reps 


To make it easier: 
➡️ Try dumbbell hip thrusts instead of using the barbell 
➡️ Try single-arm dumbbell rows using a bench instead of gorilla rows

Enjoy!! 💪🏻💪🏻💪🏻

- Find a platform that you can rest your back leg on. Generally, people will use a bench. If you want to go lower, use some boxes.

- Begin finding the proper position by standing approximately two feet away from the platform.

- Lift your back leg and place the back foot on the bench. The ideal foot position will depend on how high the platform is. For higher surfaces, putting your "shoelaces" on the edge of the bench is usually more comfortable. If you want to use a lower surface, you can place the ball of your foot on the box or the platform you choose.
Be sure your back foot is in a position to allow the leg to drop. This is easiest when it's close to the edge. Position your front foot so it is pointed forward. 

- Engage your core muscles and pull your shoulders back. 

- Begin the descent by going straight down. 

- While your knee can travel forward, it should always track with your toes.

- Continue going down until your rear knee hits the ground.

- Drive your front foot into the ground to propel your body up. Keep your core engaged the entire movement to keep your torso upright.

- Ascend until your leg is fully extended.

Dumbbell bulgarian split squat

- Stand holding a kettlebell close to your chest. 

- Flex at the knees and push your hips back as you come down. 

- Keep your chest up throughout the movement. 

- Pause at parallel and extend your legs to come back up.

Kettlebell goblet squat

- Sit with your back up against the edge of a bench that’s parallel to you. 

- Now, roll a loaded barbell into the crease of your hips (you can wrap a towel or squat pad around the bar to make it more comfortable). 

- Once the barbell is secure in the hip crease, drive your feet down — which should be planted firmly on the ground so that your legs are bent — and drive your back towards the bench.  

- As you lean back into the bench, you want your shoulder blades to be on the bench and your upper body and hips in one straight line.

- Keep your chin tucked to your chest. 

- At the top of the hip thrust, you should be able to lift your hips upwards so that the torso is parallel to the floor. 

- Lock your torso in so that the hips move up and down, almost as if your torso is a lever. 

- Once you are set, pull your belly tight and keep your back flat.

Barbell Hip Thrusts

- Add weight to the machine to assist you in performing movement.

- Place knees on the pad and grab both grips with your hands. 

- Keep your core stable, chin and chest up.

- Focus on pulling through your elbows and not allowing your arms to overpower.

- Lower all the way down slowly before pulling back up.

Assisted pull-ups

- Stand facing the weight stack at a lat-pulldown station with your feet shoulder-width apart.

- Reach up and grasp a standard lat-pulldown bar or long straight bar with an overhand (pronated) grip, hands shoulder-width apart, arms straight.

- Start with the bar at shoulder level, arms extended and parallel to the floor.

- Bend your knees slightly, keeping your head straight and lower back in a natural arch. Lean forward a bit and inhale deeply.

- Keeping your arms straight, pull the bar down toward your thighs in a wide, sweeping arc, focusing on using just your lats as you pull.

- Exhale as you pass the midpoint of the move, and squeeze your lats hard once the bar reaches your thighs.

- Return to the starting position in a smooth, controlled motion, stopping once your arms are parallel to the floor.

Standing Straight Arm Lat Pulldown

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Full Body - Legs, Glutes & Back

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