Name: Playbook - Alan Willinger - Main & Clay: Level 3 Day 3
Uploaded: 2024-02-27T13:56:54.619Z
Duration: 45 min
Description: Main & Clay: Level 3 Day 3

Warmup:
5 minutes incline treadmill walk

A. 
Smith Machine Squat 4x5

B.
Smith Machine Reverse Lunge 4x8

C.
Single Leg Romanian Deadlift 3x12

D. Core Circuit
Hanging leg raise 4x10
Cable chop 4x8
Grinders 4x20

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

- 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

Smith Machine Barbell back squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Come down keeping a neutral spine 
- Keep a slight bend at the knee
- Bring weight down to shin height and pull back up driving your hips forward

Weighted single leg RDL

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- 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

On your back, press your low back into the floor and raise your head and shoulders up while your arms are crossed over your chest 

Elevate both legs and bring one knee to 90 degrees 

Crunch up until your elbow reaches the thigh of the bent leg

Return to the starting position

Main & Clay: Level 3 Day 3

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