Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 1/ Week 2/ Day 4
Uploaded: 2023-06-11T16:02:26.510Z
Duration: 60 min
Description: PHYSIQUE- Month 1/ Week 2/ Day 4

- Stand with your right side facing the the t-bar. 

- Bend at the waist and slightly at the knees and reach down and grab the bar with your right hand. 

- Pull the bar up to your chest and then lower it back down to the ground. 

- Repeat for the desired amount of repetitions and then switch sides.

Single-Arm T Bar Row

- Kneel down on one knee with hand pulling weight on the same side as the knee that’s bent in front of body. 

- Engage lower lat to pull the weight down to your torso by flexing the elbow and retracting the shoulder blade.

- Rotate your wrist at the completion of the movement.

- Pause and return to the starting position. Repeat on other side after all repetitions are completed.

Kneeling single arm high pulley row

- Position yourself on the back extension machine, and place your feet on the foot platform. The lower leg pad should be just above your ankles. The thigh pad should be just below your pelvis. Your legs should be hip-width apart, with your knees and ankles in a straight line.

- Engage your core. Your spine and pelvis should be in a neutral position. Maintain a neutral head and neck position.

- Hold weight to your chest.

- Start bending forward slowly at the waist as far as you can while keeping your back flat. 

- Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise.

- Slowly raise your torso back to the initial position as you inhale.

Back Extensions Weighted

- 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

- 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

- From a seated position with knees bent and feet off the floor. 

- Keep your back straight and lean back to 45 degrees. 

- Clasp hands together in front of your core. 

- Twist your torso from side to side.

Russian twists

- Start by lying face up on an exercise mat with your legs straight. 

- Place your arms by your sides with your palms facing down, or place your hands under your glutes. Your chin should remain tucked throughout the movement. 

- Your pelvis should be slightly tucked and your ribs should be down. Engage your core as you lift your legs 4–6 inches off the ground and point your toes away from your body.

- Raise one leg slightly higher than the other while lowering the opposite leg. Continue to move your legs in a controlled, alternating fashion until you’ve completed the desired number of repetitions.

Flutter Kicks

PHYSIQUE- Month 1/ Week 2/ Day 4

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

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 3/ Day 1

Wow my arms are shaking after this one💪🏼

PHYSIQUE- Month 1/ Week 2/ Day 4

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