Name: Playbook - Zone 247 - W4/D1 Full Body Workout
Uploaded: 2023-11-14T20:47:27.827Z
Duration: 60 min
Description: W4/D1 Full Body Workout

Revitalize your entire body with this dynamic full-body workout. Start with compound exercises like squats and deadlifts for overall strength. Integrate push-ups, pull-ups, and planks for upper body and core engagement. Add lunges and leg raises for lower body sculpting. Conclude with cardio bursts like jumping jacks for a well-rounded, energizing session.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith Machine Back Squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

Pull-ups

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pull-down

- 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

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell Row

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

W4/D1 Full Body Workout

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