Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 1/ Week 2/ Day 1
Uploaded: 2023-06-11T16:02:26.495Z
Duration: 60 min
Description: PHYSIQUE- Month 1/ Week 2/ Day 1

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 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

- 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

- Place one bumper weight plate on the floor about hip-width apart.

- Stand with your heels raised and the balls of your feet on the floor.

- Hold dumbbell to your sides and pull your shoulders down. 

- Tighten back, brace your core. 

- Look straight ahead.

- Keeping your torso upright, bend your knees, and squat as deeply as you can without rounding your lower back.

- Stand up, stopping just short of locking your knees to keep the tension on your muscles.

- Descend again and repeat for the required number of repetitions.

Dumbbell Heel Elevated Squat

- Get into position and place the bottom of your foot on the handle.

- Push back and up with your foot and extending your leg upwards.

- Squeeze glutes at top of movement.

- Lower your leg back down.

- Complete desired reps then repeat on the opposite side.

Cable Glute Kickback

- Begin in a prone position with your feet on the box. 

- Tuck your chin to your neck and slightly round your upper back, to keep emphasis on your glutes and hamstrings. 

- Lower torso and then quickly drive back up to neutral position using glutes and hamstrings.

Glute Ham Developer

PHYSIQUE- Month 1/ Week 2/ Day 1

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 💪🏼

Hailey

PHYSIQUE- Month 1/ Week 1 / Day 2

PHYSIQUE- Month 1/ Week 1/ Day 3

PHYSIQUE- Month 1/ Week 1 / Day 4

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

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PHYSIQUE- Month 1/ Week 4/ Day 4

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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

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PHYSIQUE- Month 1/ Week 2/ Day 1

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