Name: Playbook - Alan Willinger - Main & Clay: Beginner Day 2
Uploaded: 2024-02-27T13:56:54.424Z
Duration: 45 min
Description: Main & Clay: Beginner Day 2

Saud

Warmup:
Incline Treadmill Walk 5 minutes 

Circuit A:
Reverse Lunge 3x10
Machine Chest Press 3x10
Cable Row 3x10

Circuit B:
Cable Chop 3x10
Seated Leg Extension 3x10
Flat Bench Chest Press 3x10

Cardio:
Incline Treadmill Walk 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

- Keep your chest up and hold a dumbbell at your sides
- Step back and bring your knee down until the back knee reaches the floor
-make sure the front knee does not go over the toes 
- keep the front foot flat on the floor
- Work both sides

Dumbbell reverse lunge

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine flat chest press

- With the pulley set at a medium height on the rack
- Hinge forward slightly and pull the handles back toward your ribs engaging your lats
- Slowly reverse the movement back to starting position

Cable standing row

Circuit A

- From standing position hold the cable on the outside of your shoulder
- Exhale and lower the handle diagonally across your body
- Twist until the handle is on the outside of your hip
- Control the weight back to the starting position

Cable chop

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Main & Clay: Beginner Day 2

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