Name: Playbook - Tyler Richardson - Week 4 Day 4- Total Body
Uploaded: 2023-05-03T02:46:10.183Z
Duration: 50 min
Description: Week 4 Day 4- Total Body

Full body workout! Be sure to get a good warm up in and stretch

- 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

Barbell back squat

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion

Dumbbell curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Week 4 Day 4- Total Body

Week 4 Day 3- Quads and Hips

Week 4 Day 2- Back & Arms

Week 4 Day 4- Total Body

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