Name: Playbook - Tasha Pavlovich - GET LEAN - Week 1/Day 1
Uploaded: 2023-06-11T16:03:45.646Z
Duration: 45 min
Description: GET LEAN - Week 1/Day 1

- 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

- Assume the starting position for the standing dumbbell curl by grasping a pair of dumbbells and standing straight up, feet together and dumbbells by your side. 

- Keep your elbows pasted to the sides of your body so they don’t move during the exercise. 
- Your palms should facing upwards.

- Take up the slack by bending the elbows slightly. Tension should be on the biceps.
Slowly curl the dumbbells up as far as possible.

- Squeeze the biceps hard, and then slowly lower the dumbbells back down to the starting position.

- Repeat for desired reps.

Standing Dumbbell Bicep Curl

- Grasp a pair of dumbbells and stand upright with your eyes focused forward, feet hip-width apart and arms hanging straight down at your sides.

- In an open space, step forward about 2-4 feet with one leg and bend your knee to lower your hips until your front quad is parallel to the floor and your back knee is a few inches off the floor.

- Both knees should be bent roughly 90 degrees at the bottom, and your upper body should be vertical with your abs tight and chest up. Your front knee should not travel past your toes.

- Pause briefly in the bottom position, then press through the heel of your front foot to extend your hip and knee and return to the start position.

- At the top, squeeze your quads, hams and glutes for a count before switching sides. Alternate legs for reps.

Dumbbell Alternating Forward Lunge

- 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

- Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. 

- Tuck your chin and brace your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).

- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. 

- You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 

- Pause for one second before slowly coming back down (ideally not touching the floor with your glutes).

Dumbbell Hip Thrust

- Sit in a hamstring curl machine adjusted to you.

- Dorsiflex the feet (toes pointed up) and curl the weight with your hamstrings slow and controlled.

- Pause at the bottom.

- Slowly return to staring position.

Seated Hamstring Curl

GET LEAN - Week 1/Day 1

GET LEAN - Introduction

GET LEAN - Cardio + Warm-up/Cool-down recommendations

GET LEAN - How to choose the right weight & modifications

Really good and I like the challenge of it. I was wondering with things like the step ups if that is 10 per leg or 10 total?

GET LEAN - Week 1/Day 1

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