Name: Playbook - Tasha Pavlovich - GET LEAN - Week 4/Day 1
Uploaded: 2023-06-11T16:03:45.696Z
Duration: 45 min
Description: GET LEAN - Week 4/Day 1

- 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

- Begin lying face up on the floor with one heel resting on top of a bench/chair and arms resting by your sides – ensuring that your spine is in a neutral position. 

- Your other foot should be elevated off the chair in a position that is comfortable to hold throughout the exercise. This is your starting position.

- Press your heel into the chair to lift your hips, ensuring that your glutes initiate the movement, until you are resting on your upper back and your body forms a straight line from your chin to your knee. 

- You should feel tension in your glutes and hamstring as you do this.

- Slowly lower your hips to return to the starting position. Repeat for the specified number of repetitions or time on each side.

Single Leg Elevated Glute Bridge

- Sit on the machine with the pad at the bottom of your shin.

- Adjust the back support so that the seat ends right at the bend in the knees. 

- Toes should be dorsiflexed (pointed up).

- Extend your legs engaging your quads.

- Pause at the top and lower slowly.

Leg extensions

- Press the dumbbells straight up reaching full extension. 

- Come down until your arms reach 90 degrees.

Slight Incline Dumbbell Press

- 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

- Hold the dumbbells in front of you with your palms facing you.

- Press up and rotate your wrist until your palm is facing the opposite direction.

- Lower with a slow and controlled movement.

Dumbbell Seated Arnold press

GET LEAN - Week 4/Day 1

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 4/Day 1

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