Name: Playbook - Alan Willinger - Summer Shred: Day 3
Uploaded: 2024-02-27T13:56:54.436Z
Duration: 45 min
Description: Summer Shred: Day 3

Warmup:
Incline walk 5 minutes 

Cardio Acceleration x5 
Bike sprint
20 seconds on 20 seconds off

A. X4
Barbell back squat x5

B. X4
Barbell Romanian Deadlift x8

C. X3
Leg extension x15
Hamstring curl x15

D. X3
Hollow Body Hold x20 seconds
Bicycle crunch x20
Leg raise x15

Cardio Acceleration x5 
Bike sprint x20 seconds on 20 seconds off

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

- 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

Stationary Bike

- 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

Barbell back squat

Place your feet underneath the bar with your heels directly underneath your hips; toes pointed forward. 

Fold over at the waist keeping your spine neutral. Keep your hips high as you reach for the bar. 

Pick the weight up gripping the bar directly outside your thighs. 

Stand tall and engage the glutes. Lower back down until you feel a stretch in the hamstrings and return to the top of the movement.

Barbell Romanian Deadlift

- 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

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

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

Summer Shred: Day 3

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