Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 1/ Week 1/ Day 3
Uploaded: 2023-06-11T16:02:26.486Z
Duration: 60 min
Description: PHYSIQUE- Month 1/ Week 1/ Day 3

Hailey

- 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 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

- 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

- 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

- 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

- Setup in an upright position with your back against the pad and your spine neutral. (You can also try leaning your torso forward, to see which position allows you to “feel” it in your hips more).

- Exhale and push the legs apart as you open the pads.

- Once your hips are fully externally rotated, slowly return to the starting position.

- Repeat for the desired number of repetitions.

Hip Abduction

PHYSIQUE- Month 1/ Week 1/ Day 3

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

Luvvly

Rachel

PHYSIQUE- Month 1/ Week 1 / Day 1

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 💪🏼

PHYSIQUE- Month 1/ Week 1 / Day 2

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 3/ Day 2

PHYSIQUE- Month 1/ Week 3/ Day 3

PHYSIQUE- Month 1/ Week 3/ Day 4

PHYSIQUE- Month 1/ Week 4/ Day 1

PHYSIQUE- Month 1/ Week 4/ Day 2

PHYSIQUE- Month 1/ Week 4/ Day 3

PHYSIQUE- Month 1/ Week 4/ Day 4

PHYSIQUE- Month 2/ Week 1 / Day 1

PHYSIQUE- Month 2/ Week 1 / Day 2

PHYSIQUE- Month 2/ Week 1 / Day 3

PHYSIQUE- Month 2/ Week 1 / Day 4

PHYSIQUE- Month 2/Week 2/Day 1

PHYSIQUE- Month 2/Week 2/Day 2

PHYSIQUE- Month 2/Week 2/Day 3

PHYSIQUE- Month 2/Week 2/Day 4

PHYSIQUE- Month 2/Week 3/Day 1

PHYSIQUE- Month 2/Week 3/Day 2

PHYSIQUE- Month 2/Week 3/Day 3

PHYSIQUE- Month 2/Week 3/Day 4

PHYSIQUE- Month 2/Week 4/Day 1

PHYSIQUE- Month 2/Week 4/Day 2

PHYSIQUE- Month 2/Week 4/Day 3

PHYSIQUE- Month 2/Week 4/Day 4

PHYSIQUE- Month 1/ Week 1/ Day 3

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