Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 2/Week 2/Day 4
Uploaded: 2023-06-11T16:02:26.585Z
Duration: 60 min
Description: PHYSIQUE- Month 2/Week 2/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 your right side facing the the t-bar. 

- Bend at the waist and slightly at the knees and reach down and grab the bar with your right hand. 

- Pull the bar up to your chest and then lower it back down to the ground. 

- Repeat for the desired amount of repetitions and then switch sides.

Single-Arm T Bar Row

- 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

- Standing on the side of the weight stack with your legs shoulder width apart and your knees slightly bent.

- Grasp the stirrup in one hand with an underhand grip (palms facing up) and lower the stirrup to the top of your thighs.

- Keeping your elbows still, curl the stirrup up towards your chest, squeezing and isolating the bicep muscle.

- Slowly lower the stirrup to the starting position.

- Repeat for as many reps and sets as desired.

Single Arm Cable Bicep Curl

- Position yourself on the back extension machine, and place your feet on the foot platform. The lower leg pad should be just above your ankles. The thigh pad should be just below your pelvis. Your legs should be hip-width apart, with your knees and ankles in a straight line.

- Engage your core. Your spine and pelvis should be in a neutral position. Maintain a neutral head and neck position.

- Hold weight to your chest.

- Start bending forward slowly at the waist as far as you can while keeping your back flat. 

- Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise.

- Slowly raise your torso back to the initial position as you inhale.

Back Extensions Weighted

- Get into a side forearm plank on your right side, stacking your right shoulder over your right elbow and your left hip over your right.

- Keep your hips square. Lift your left arm up and reach your left hand under your body past your hips, rotating your torso. 

- Bring your left arm back up to the starting position. This is one rep. Repeat for desired reps before switching to other side.

Side Plank Pass Through

- Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor (bent 90 degrees). 

- Engage your core. 

- Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. 

- Your knees should remain at the same angle throughout this upward phase. Your head should be kept straight and the neck and shoulders should remain relaxed and on the mat. 

- Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips, still bent 90 degrees.

Reverse crunches

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

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