Name: Playbook - Tasha Pavlovich - PHYSIQUE- Month 2/Week 3/Day 4
Uploaded: 2023-06-11T16:02:26.603Z
Duration: 60 min
Description: PHYSIQUE- Month 2/Week 3/Day 4

Hailey

- Kneel down on one knee with hand pulling weight on the same side as the knee that’s bent in front of body. 

- Engage lower lat to pull the weight down to your torso by flexing the elbow and retracting the shoulder blade.

- Rotate your wrist at the completion of the movement.

- Pause and return to the starting position. Repeat on other side after all repetitions are completed.

Kneeling single arm high pulley row

- Stand facing the weight stack at a lat-pulldown station with your feet shoulder-width apart.

- Reach up and grasp a standard lat-pulldown bar or long straight bar with an overhand (pronated) grip, hands shoulder-width apart, arms straight.

- Start with the bar at shoulder level, arms extended and parallel to the floor.

- Bend your knees slightly, keeping your head straight and lower back in a natural arch. Lean forward a bit and inhale deeply.

- Keeping your arms straight, pull the bar down toward your thighs in a wide, sweeping arc, focusing on using just your lats as you pull.

- Exhale as you pass the midpoint of the move, and squeeze your lats hard once the bar reaches your thighs.

- Return to the starting position in a smooth, controlled motion, stopping once your arms are parallel to the floor.

Standing Straight Arm Lat Pulldown

- Clip a rope attachment onto a cable pulley set to the highest setting. 

- Grab the balls of the rope and slowly bring the handles to the sides of your face. 

- Keep your elbows elevated and your arms at a 90-degree position from your body. 

- Engaging your rear salts and upper back, row the rope toward your face until the two handles are at the sides of your face at about the ears.


- Slowly return back to starting position

Cable standing face pull

- Position a cable at the lowest position possible and attach a single handle.
Reach across your body and grab the handle with a neutral grip.

- Keep the elbow slightly bent and pull the handle across your body and raise laterally.

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

- Repeat for the desired number of repetitions.

Single-Arm Cable Lateral Raise

- Pin your elbows to your sides.

- Curl the bar up towards your shoulders.

- Keep your core tight and make sure body isn’t swinging to pull the weight. 

- Engage your biceps as you curl.

- Lower to the initial position with a slow and controlled movement.

EZ-bar bicep curls

- 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

- Place your feet securely into the foot cradles positioned directly under the anchor point. 

- Apply downward pressure with the tops of your feet by plantarflexing your ankles (toes point away from your shins). 

- Gently lie flat on your stomach with your hands placed shoulder-width apart, under your shoulders and facing forward. 

- Stiffen your torso by contracting your core/abdominal muscles, and your glutes and quadriceps. 

- Press yourself upward until your elbows are fully extended, aligning your head and spine. 

- Contract your abdominal muscles and slowly pull your legs towards your chest. 

- Continue the movement until your hips move directly over your shoulders in an inverted shoulder press position. 

- Lower your body towards the starting push-up position.

TRX Pike Up

- Start in a high plank position with your feet in the TRX handles.

- Drive your knees towards your chest one at a time back and forth. 

- Increase speed as you feel comfortable.

TRX mountain climbers

PHYSIQUE- Month 2/Week 3/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 💪🏼

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 3/Day 4

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