Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 1/ Week 4/ Day 3
Uploaded: 2023-06-11T16:02:26.545Z
Duration: 60 min
Description: PHYSIQUE- Month 1/ Week 4/ Day 3

- Stand holding a kettlebell close to your chest. 

- Flex at the knees and push your hips back as you come down. 

- Keep your chest up throughout the movement. 

- Pause at parallel and extend your legs to come back up.

Kettlebell goblet squat

- Begin with the end of the landmine bar in your hand and feet hip width apart

- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees

- Stand straight back up pressing your hips forward

Landmine RDL

- 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 Raise

- 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

Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

Alternating Curtsy Lunge

PHYSIQUE- Month 1/ Week 4/ 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 💪🏼

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 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 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 3

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