Name: Playbook - Alan Willinger - Main & Clay: Beginner Day 3
Uploaded: 2024-02-27T13:56:54.429Z
Duration: 45 min
Description: Main & Clay: Beginner Day 3

Saud

Warmup: Incline Treadmill Walk 5 minutes 

Circuit A:
Bent over Dumbbell Row 3x10
Seated Hamstring Curl 3x10
Cable twist 3x10

Circuit B:
Cable Chest Press 3x10
Chest Supported Dumbbell Row 3x10
Dead Bug 3x10

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

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Place cable at core height

With your elbows slightly bent, rotate the handle from the outside of your right hip to the outside of your left hip

Return to the starting position under control 

Maintain an athletic stance and brace your core

Cable Twist

Circuit A

Start with cables at a high position 

Bend elbows at shoulder height and press down towards the floor while contracting your chest and extend the elbows fully 

Return the elbows to shoulder height

Cable Chest Press

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

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 3

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