Name: Playbook - Alan Willinger - Main & Clay: Level 3 Day 6
Uploaded: 2024-02-27T13:56:54.634Z
Duration: 45 min
Description: Main & Clay: Level 3 Day 6

Warmup:
Incline treadmill walk 5 minutes 

A.
Smith Machine Back Squat quarter reps 4x8
Lying leg raise 4x12

B.
Smith Machine Reverse Lunge quarter reps 4x8
Dead bug 4x10

C.
Seated Leg Extension 3x12
Seated Leg Curl 3x12
Lying Knee to Chest 3x20

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 a quarter of the way
-go back down to parallel 
-Reach parallel and push through your heels to come back up

Smith Machine Barbell back squat Quarter reps

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Superset A

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
-raise back up a quarter of the way
-lower back down and then drive yourself back up to the starting position 
- Repeat on the opposite side

Smith machine Barbell reverse lunges quarter reps

- 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

Superset B

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

Seated leg extension

- 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

- Start with your legs extended
- Bring one knee in towards your chest
- Extend your leg back out with out touching the floor

Main & Clay: Level 3 Day 6

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