Name: Playbook - Tay Marsh - Full Body Hypertrophy
Uploaded: 2022-12-04T18:23:01.731Z
Duration: 60 min
Description: Full Body Hypertrophy

Complete the warm up on the “warmup” tab. 

Exercise 1: Dumbbell Walking Lunges
Exercise 2: Barbell Hip Thrusts
Exercise 3: Incline Dumbbell Chest Press
Exercise 4: Reverse Grip Lat Pulldown
Exercise 5: Dumbbell Lateral Raises
Exercise 6: Lying Single Leg Hamstring Curl
Exercise 7: Band Face Pull

- Hold two dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Keep your chin tucked

Barbell Hip Thrusts

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline Dumbbell Chest Press

- Grab the bar with a reverse grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Reverse Grip Lat Pulldown

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying Single Leg Hamstring Curl

- Pull the band towards your face with elbows flared outward engaging your rear delts and upper back
- return back to starting position and repeat

Full Body Hypertrophy

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