Name: Playbook - The Fit Green Goddess - Legs + Some upper body
Uploaded: 2023-04-01T11:08:04.647Z
Duration: 69 min
Description: Legs + Some upper body

Loved it! Tried the abductors with a glute bridge and seated. Seated was definitely harder. Also I don’t think I have ever done those frog exercises - next time I won’t wear a tennis skirt! 😳

Mary

Today my focus was doing some hard and challenging moves. Barbell reverse lunges are super challenging and not only focus on strength, but balance as well! 

Chin ups are always challenging but always one of my favorites! 

You will hit your shoulders too with some barbell shoulder presses. 

Todays workout is the last of my total body workouts for a few weeks.  

Stay tuned next week, we will be focusing on 2 body parts per day and you’ll hit every body part twice! 

Good luck this week! Let me know how you do!
Xx

For round one, you’ll need
✅barbell + plates. 
✅chin up bar 
✅bench


Round one:
1. Barbell reverse lunge: 10 /10 / 8 / 8

2. Chin ups: AMAYCD

3. Reverse frog gets: 15 reps

Notes: 
🔅If you don’t have a barbell, you can use dumbbells, just make sure they are challenging for you. 

🔅If you don’t have a chin up bar, you can substitute it with the TRX.
You can also loop a thin loop band around the chin up bar, and put one foot in the band to assist you with your chin ups. 

🔅AMAYCD- as many as you can do

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

Round one: 4

(Giant set)

You will need

❌ barbell
❌ mini band
❌ dumbbells
❌ bench or box

1. Dumbbell (2) step ups: 
10 each leg

2. Standing barbell shoulder press: 
10 / 8 / 6 reps

3. Mini  band abductor: 
30 reps

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- sit on a bench with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

Round two: 3

(Giant set)
You will need:
❌ barbell with pad for hips along with a low bench or box
❌cables or resistance band 
❌ slider

1. Barbell hip thrust: 10 reps

2. Cable chest fly: 12 reps

3. Single leg slide out: 10 each leg

🔅Notes:
~If you don’t have a barbell for hip thrusts, use a dumbbell or use mind muscle connection (believe me, it works)
~If you don’t have cables for cable chest fly, you can use a resistance band. 
~if you don’t have a slider- you can take off one shoe and use your sock

- 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

Barbell hip thrusts

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Begin standing with your feet shoulder width apart
- Slide one leg out to the side as you squat down to parallel 
- Stand back up and slide your leg back in to starting position
- Complete desired reps then repeat on the opposite side

Single leg slide out

Round three: 3

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Loved the work out. The timing was perfect. I was able to do some cardio (tennis) beforehand which rounded everything out nicely. Good combination of legs and conditioning.

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