Name: Playbook - Tasha Pavlovich - GET LEAN - Week 1/Day 3
Uploaded: 2023-06-11T16:03:45.654Z
Duration: 44 min
Description: GET LEAN - Week 1/Day 3

- Begin in a standing position with a dumbbell in each hand. 

- Your arms should be hanging at your sides with your palms facing forward. 

- Look directly ahead, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.

- Initiate the movement by flexing the elbows to curl the weight. Do not use momentum or flex through the shoulder, instead use a controlled motion.

- Execute the pressing movement by extending the arms, flexing and abducting the shoulders to rotate the arms as you press above your head.

- Pause at the top of the motion before reversing the movement to return to the starting position.

Dumbbell Bicep Curl to Press

- Press the dumbbells straight up reaching full extension. 

- Come down until your arms reach 90 degrees.

Slight Incline Dumbbell Press

- Start by standing alongside a flat bench, bending your left knee and placing it upon the bench, then placing your left hand on the bench for support and keeping your back at a 45-degree angle

- Grab and hold a dumbbell in your right hand and place your right foot on the floor

- Bend your right arm and raise it up towards your shoulder, then with a controlled kick back motion, extend your arm fully behind you until you feel a stretch in your tricep muscle

- Hold this position for a count, then return back to the starting position

Single-Arm Dumbbell Tricep Kickbacks

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

- Sit on the machine with your back and head resting comfortably against the padded support. 

- Place feet about hip-width apart (maybe slightly wider) and placed in the middle of the sled.

- Your knees should be in line with your feet and neither be bowed inward nor outward.

- Grasp the assist handles to provide support and keep your spine and head in position.

- Bend knees and slowly lower the weight.

- Once your knees are full bent and weight is loaded in glutes/quads, extend your legs and keep your head and back flat against the seat pad.

- Pause at top of movement before lowering again into next rep.

Leg Press - Regular Stance

- Keep your chest up and hold dumbbells at the shoulders or by your sides.

- Step back and bring your knee down until both legs are at 90 degrees.

- Step forward back to the initial position.

- Complete desired reps then repeat on the opposite side.

Dumbbell reverse lunge

GET LEAN - Week 1/Day 3

GET LEAN - Introduction

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

GET LEAN - How to choose the right weight & modifications

GET LEAN - Week 1/Day 1

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 3

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