Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 2/ Week 1 / Day 3
Uploaded: 2023-06-11T16:02:26.563Z
Duration: 60 min
Description: PHYSIQUE- Month 2/ Week 1 / Day 3

Hailey

- Begin lying face up on the floor with one heel resting on top of a bench/chair and arms resting by your sides – ensuring that your spine is in a neutral position. 

- Your other foot should be elevated off the chair in a position that is comfortable to hold throughout the exercise. This is your starting position.

- Press your heel into the chair to lift your hips, ensuring that your glutes initiate the movement, until you are resting on your upper back and your body forms a straight line from your chin to your knee. 

- You should feel tension in your glutes and hamstring as you do this.

- Slowly lower your hips to return to the starting position. Repeat for the specified number of repetitions or time on each side.

Single Leg Elevated Glute Bridge

- 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

- Place the bar just above your feet. 

- Engage your core and lats. 

- Neutral spine. 

- Weight in your heals. 

- Hinge at the hips and pull the bar up.
 
- Reach full extension keeping your upper body tight.

Conventional Deadlift

- Sit on the machine with the pad at the bottom of your shin.

- Adjust the back support so that the seat ends right at the bend in the knees. 

- Toes should be dorsiflexed (pointed up).

- Extend your legs engaging your quads.

- Pause at the top and lower slowly.

Leg extensions

- 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 2/ Week 1 / 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 💪🏼

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 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 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 2/ Week 1 / Day 3

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