Name: Playbook - Alan Willinger - Main & Clay: Beginner Day 1
Uploaded: 2024-02-27T13:56:54.419Z
Duration: 45 min
Description: Main & Clay: Beginner Day 1

Samuel Martin

Warmup: Treadmill Incline Walk 5 Minutes

Circuit A: 
Dumbbell Goblet Squat 3x10
Incline Dumbbell Press 3x10
Seated Underhand Lat Pull Down 3x10

Circuit B: 
Bird Dog 3x10 each side
Plank hold 3x30 seconds
Reverse Crunch 3x12

Cardio:
Stationary Bike 15 Minutes

Take the incline to at least a level 5 and up to level 12

Increase the speed to at least 2mph and up to 4mph

Adjust for your own ability 

Ideally this will elevate your heart rate as well as your breathing rate. You should still be able to maintain a conversation if you were talking with someone.

Incline Treadmill Walk

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- 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 bar with a grip that is slightly wider than shoulder width

Pull bar down until it is just below your chin

Return to starting position with control

Medium Grip Lat Pull Down

Circuit A

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Circuit B

- Work at a pace and resistance that you can maintain for the allotted time
- Increase speed as comfortable
-try to keep your RPMs between 70-95

Main & Clay: Beginner Day 1

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