Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 2/Week 3/Day 2
Uploaded: 2023-06-11T16:02:26.594Z
Duration: 60 min
Description: PHYSIQUE- Month 2/Week 3/Day 2

- Start with your arms extended above your shoulders and a dumbbell in each hand

- Bend at the elbows lowering the dumbbells towards the top of your head

- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair

- Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion

- Push yourself back up slowly until your arms are almost straight, and repeat

Tricep Bench Dips

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other.

- Press the dumbbells straight up.

- Lower with a slow controlled motion.

Dumbbell Seated Neutral Grip Shoulder Press

- Lie on a flat bench and hold a dumbbell in each hand. 

- Maintain a neutral grip (palms facing each other) and begin with your arms straight, directly above you. 

- Bend your arms and lower them to the side of your body so the dumbbells lie just above your chest. 

- Pause and then lift your arms to repeat.

Dumbbell Bench Press (Neutral Grip)

- Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip.


- Pull the dumbbells towards the ceiling using the rear deltoids.

- Slowly lower the dumbbells back to the starting position under control.

Bent Over Rear Delt Flys

- Hold the dumbbells in front of you with palms facing toward you 

- Raise the dumbbells up to shoulder height 

- Keep a slight bend at the elbow

Dumbbell front raises

- Lay on the floor with your legs straight and torso leaned back.

- Keep your arms by your sides for stability. Think of this as the suitcase being open.

- Engage your core by squeezing your abdominals and lift your legs off the ground slightly while bringing them towards your chest, bending your knees.

- Your torso should be in a tucked position. Think of this as the suitcase being closed.

- Hold for a moment, before extending your legs to the starting position.

Suitcase Crunches - Hands by sides - Using Bench

- Lie on your back on an exercise mat on the floor with your legs touching and fully extended and your arms extended outward with palms down.

- With your knees slightly bent, raise your legs straight up in the air until your feet are parallel with the floor.

- Reach your arms toward your feet, forming a 45 degree angle. Your head should still be on the floor. This is your starting position.

- Roll forward as you exhale, lifting your torso off the floor as you try to touch your toes with your fingers.

- Slowly reverse the motion back to the starting position.

Lying toe touches

PHYSIQUE- Month 2/Week 3/Day 2

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 2/Week 3/Day 2

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