Name: Playbook - Tyler Richardson - Week 3 Day 4- Total body
Uploaded: 2023-05-03T02:46:10.201Z
Duration: 45 min
Description: Week 3 Day 4- Total body

Full body workout, be sure to rest in between sets.

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- 8 reps each leg

Single leg glute bridge

- 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 pulldown

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

-Place the band above your knees 
-Have your knees slightly bent
-Move your knee away from your midline and then return back to the starting position 
-Complete 12 reps on each side

Banded hip abduction

Week 3 Day 4- Total body

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