Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 1/ Week 1 / Day 2
Uploaded: 2023-06-11T16:02:26.480Z
Duration: 60 min
Description: PHYSIQUE- Month 1/ Week 1 / Day 2

Luvvly

Great work out! I really liked the bent over rows that was a new exercise for me and I felt my entire upper back engaged 💪🏼

Hailey

- Stand with feet hip width apart.

- Keep your core tight and head in a neutral position.

- With your palms facing down, lift the dumbbells and raise your arms away from your body out to the sides.

- Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position.

Dumbbell Lateral Raise

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

- Raise the dumbbells up to shoulder height. 

- Keep a slight bend at the elbow.

Dumbbell front raises

- Sit down on edge of bench. 

- Lean forward and hold a dumbbell in either hand so that they're resting above your feet. 

- Stay bent forward as you raise your arms to the side, lining the dumbbells with your shoulders. 

- Bring the weights back down and repeat.

Seated Dumbbell Rear Delt Flys

- 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

- Contract your abs and tighten your core by pulling your belly button toward your spine

- Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle

- Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position

Push-Up

- Stand tall and hold a dumbbell with both hands directly above your head. 

- Keep your core tight and head in a neutral position. 

- Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still. 

- Be sure to keep your elbows still and not moving forward and backward.  

- Extend your arms and repeat.

Standing Dumbbell Tricep Extension

- Lie on your back with the legs extended and lift both arms above the head.

- Tighten your abs to lift the shoulders off the floor, curl the trunk up and forward. Simultaneously bend the right knee as you kick the right leg toward your chest, stretch the arms and reach with the hands to touch your right foot.

- Pause briefly, holding the trunk flexed (folded) position.

- Lower into the starting position and repeat the movement with the left leg.

- Continue alternating for the specified amount of time. Engage the core throughout the exercise by tightening the abdominals before the hips or pelvis move.

Alternating Bent-Leg V Up

- Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor (bent 90 degrees). 

- Engage your core. 

- Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. 

- Your knees should remain at the same angle throughout this upward phase. Your head should be kept straight and the neck and shoulders should remain relaxed and on the mat. 

- Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips, still bent 90 degrees.

Reverse crunches

PHYSIQUE- Month 1/ Week 1 / Day 2

PHYSIQUE Program Introduction

PHYSIQUE - Cardio + Warm-up/Cool-down recommendations

PHYSIQUE- How to choose the right weight & modifications

I enjoyed the exercises. Not complicated and it was a good burn

Rachel

PHYSIQUE- Month 1/ Week 1 / Day 1

PHYSIQUE- Month 1/ Week 1/ Day 3

PHYSIQUE- Month 1/ Week 1 / Day 4

PHYSIQUE- Month 1/ Week 2/ Day 1

Awesome! I don’t normally do chest but I liked these exercises a lot. Can’t wait for the next!

PHYSIQUE- Month 1/ Week 2/ Day 2

PHYSIQUE- Month 1/ Week 2/ Day 3

PHYSIQUE- Month 1/ Week 2/ Day 4

PHYSIQUE- Month 1/ Week 3/ Day 1

Wow my arms are shaking after this one💪🏼

PHYSIQUE- Month 1/ Week 1 / Day 2

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