Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 2/Week 2/Day 3
Uploaded: 2023-06-11T16:02:26.580Z
Duration: 60 min
Description: PHYSIQUE- Month 2/Week 2/Day 3

Hailey

- 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

-Holding dumbbells at your sides, chest lifted and shoulders back.

- Place one foot up onto the box and push through your heel to stand up.

- Squeeze glutes.

- Step down and repeat by alternating with the other leg.

Alternating Dumbbell Step Ups

- Holding a dumbbell in each hand or a barbell with a pronated grip, take a shoulder width stance with your toes pointed straight ahead. 

- Once you feel stable, shift your weight into one foot and take a small step back with the other so that your toes are in line or just behind the heel of your working foot. 

- Lift the heel of your non-working foot off the ground so that you’re balancing on the ball of this foot, with most of the weight placed on the working foot.

- Once you’ve found your stance position, keep your grip on the dumbbells strong before pinning your shoulders back and together as if trying to hold a pencil between them. 

- Keeping the dumbbells as close to your working leg as possible throughout the lift, take a deep breath in, allowing your stomach to push outwards and your core to become rigid.

- Keeping a soft bend in the knees, lower the dumbbells/barbell by pushing your hips back as far as they will go. Remember to keep your weight shifted onto the working leg.

- Once your hips cannot go back any further (this is usually when the dumbbells reach between just below the knee and mid shin), reverse the movement by pushing your hips forward, maintaining your foot position throughout. Try not to push your hips too far forward as this will place unnecessary stress on your lower back!

B Stance Dumbbell RDL

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

- 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 2/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 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 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 2/Day 3

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