Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 1/ Week 4/ Day 1
Uploaded: 2023-06-11T16:02:26.534Z
Duration: 60 min
Description: PHYSIQUE- Month 1/ Week 4/ Day 1

Hailey

- 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

- 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

- 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 your back and head resting comfortably against the padded support. 

- Place feet about hip-width apart (maybe slightly wider) and placed in the middle of the sled.

- Your knees should be in line with your feet and neither be bowed inward nor outward.

- Grasp the assist handles to provide support and keep your spine and head in position.

- Bend knees and slowly lower the weight.

- Once your knees are full bent and weight is loaded in glutes/quads, extend your legs and keep your head and back flat against the seat pad.

- Pause at top of movement before lowering again into next rep.

Leg Press - Regular Stance

- Position pad right on the back of your ankles and dorsiflex feet

- Engage your hamstrings and bring your heels towards your glutes

- Lower with a slow controlled motion

- Focus on engaging your hamstrings

Lying Hamstring Curls

- 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 4/ 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 💪🏼

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 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 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 4/ Day 1

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