Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 1/ Week 4/ Day 4
Uploaded: 2023-06-11T16:02:26.550Z
Duration: 45 min
Description: PHYSIQUE- Month 1/ Week 4/ Day 4

- Add weight to the machine to assist you in performing movement.

- Place knees on the pad and grab both grips with your hands. 

- Keep your core stable, chin and chest up.

- Focus on pulling through your elbows and not allowing your arms to overpower.

- Lower all the way down slowly before pulling back up.

Assisted pull-ups

- Stand in an erect position while you hold a barbell with a supinated grip (with your palms facing up). 

- Bend your knees slightly and bring your torso forward by bending at the waist.
Keep your back straight until it is almost parallel to the floor. 

- Keep your head up. The barbell should hang right in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. 

- While keeping your torso stationary, lift the barbell as you breathe out.

- Try to keep your elbows close to the body without any force with the forearm other than holding the weights. 

- At the top (contracted) position, squeeze your back muscles tightly and hold that position for a second or more. 

- Slowly lower the weight again to the starting position as you inhale. 

- Repeat the movement for the desired number of repetitions.

Underhand Barbell Row

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell Gorilla Rows

- Stand with feet hip width apart

- Keep your core tight and head in a neutral position 

- With your palms facing down, lift the dumbbells and raise your arms away from your body out to the sides 

- Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position

Dumbbell Lateral Raise

- Pick up the dumbbells from the floor using a neutral grip (palms facing in)

- Position the end of the dumbbells on your knees and sit down on the bench

- Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place

- Once the dumbbells are in place, rotate your palms so they are facing forward

- Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids

- Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths)

Seated Dumbbell Shoulder Press

- Place the back of your arm on your inner thigh

- Arm starts extended holding the dumbbell off the floor

- Slowly curl the weight up pause at the top squeezing your bicep

- Slowly lower weight back to the starting position

- Do all reps on one arm before switching

Concentration Bicep Curl

- Lie on your back with the legs extended and lift both arms above the head.

- Tighten your abs to lift the shoulders off the floor, curl the trunk up and forward. Simultaneously bend the right knee as you kick the right leg toward your chest, stretch the arms and reach with the hands to touch your right foot.

- Pause briefly, holding the trunk flexed (folded) position.

- Lower into the starting position and repeat the movement with the left leg.

- Continue alternating for the specified amount of time. Engage the core throughout the exercise by tightening the abdominals before the hips or pelvis move.

Alternating Bent-Leg V Up

- Begin in a plank position, with your forearms and toes facing down on the floor.

- Your elbows are just under your shoulders, and your forearms are facing forward.

- Keep your head relaxed, and stare down at the floor.

- Engage your abdominal muscles to draw your navel close to your spine.

- Keep your body stiff as a board, keeping a straight line from your ears to your toes with no bending or drooping.

- Stay in this position for 30-60 seconds before resting.

Elbow Plank

PHYSIQUE- Month 1/ Week 4/ 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 2/ Day 4

PHYSIQUE- Month 1/ Week 3/ Day 1

Wow my arms are shaking after this one💪🏼

PHYSIQUE- Month 1/ Week 4/ Day 4

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