Name: Playbook - Alina Astilean - Week 3: Workout 3
Uploaded: 2021-08-23T12:18:14.608Z
Duration: 45 min
Description: Week 3: Workout 3

This workout kicks ass…mine in particular 👏🏽

Circuit 1: 4 x 

Plank Hold x 30 sec
Hollow Rocks (can modify as needed) x 30 sec 


Circuit 2: 2 to 3x

Push-up to Alternating Toe Touch x 5 per side 
Reverse Crunches x  10
Russian Twist to Press x 10 per side 
Gorilla Row x 10 per side (can also use DBs) 


EMOM 12

Min 1: Devils Press x 4 to 5
Min 2: KB Squat to Press x 12 to 15 
Min 3: 10 high knees to 10 floor sprints max reps 
Min 4: REST (set rest period to 60 sec between rounds so you can be ready to start the coming round right away)

Try to move from your plank directly into hollow rocks, without resting.  Rest for :30 after completing both exercises back to back, and repeat for 4 rounds total.

-start with elbows down, and knees off the ground 
-tuck your hips and think to “pull your belly button to your back”
-relax your shoulders 
-try not to let your lower back arch or butt stick up in the air

Plank Hold

-lie faceup on the floor, feet together, and bring them four to six inches off the ground
-bring the arms overhead 
-press your lower back into the floor, contract your core, and raise your arms and legs off the ground
-start rocking back and forth, while not allowing your arms to come forward

Hollow Rocks

Circuit 1

-start in push up position, with hands directly in line with middle part of your chest 
-as you come up from your push up, go up into a pike position and reach back to touch the toes of your opposite foot
-very important to keep hands in line with your chest, if they are too far forward you will not be able to reach your toes 
-can also do push up with knees down and go up into pike position to reach back for the toes

Push up with alternating toe touch

-lay flat on your back, keeping hips tucked 
-with hands by your sides, pull both knees into your chest, slightly lifting your butt off the ground to get more depth 
-extend back out to a straight leg position before repeating the movement 
-you can make the exercise easier by tucking hands underneath your glutes, or not extending your legs fully out 
-try not to let your lower back arch

Reverse Crunches

-start by leaning back slightly until you feel your abs engage (feet off the ground for more challenge, on the ground for more support) 
-turn your torso and follow the weight with your eyes until you make contact with the ground
-as you turn back towards the middle, press straight up overhead with full extension before alternating movement to the other side

Russian twist with overhead press

-start with back arched and back almost parallel to the ground 
-send your weight back through your glutes and heels to support the movement (if you feel your lower back over working or straining, drive knees out more and push weight back into heels)
-start by holding on to both KBs with knuckles facing forward
-row one side, while keeping same grip on other side
-alternate sides, as one side touches down, the other goes up

Gorilla row

Circuit 2

-let the dumbbells hang next to the body
-drive the hips back and begin to lower the weights to the ground (preferably inline with shoulders)
-lower the body to the ground
-perform a semi-explosive triceps push-up
-follow through and kick the legs in (underneath)
-pull the dumbbells all the way back between the legs
-follow through while driving the dumbbells up and overhead 
-stand up straight and achieve a proper overhead lockout

DB Devil's Press

-squat all the way down, ensuring your Kb makes contact with the ground 
-as you come up, squeeze legs, glutes and abs and start pulling elbows upright 
-as you pull, flip the Kb upside down and press all the way up

Kb squat to bottoms up kb press

-alternate between high knees and floor sprints, with the prescribed number of reps

High Knees to Floor Sprints

EMOM 12

Week 3: Workout 3

Gave me a real burn! Excited to start this program

Shubham Joshi

This one was awesome. The AMRAP set is a great ender

Nate

Week 1: Workout 1

This workout is such a great combo of challenge and reward 👏🏽

Surprised that I made it through this. Thought it would be too hard! Question for you - the hand push ups… i can only do 3 before my lower back starts sagging on the way up. Rest and do them in smaller sets? Or try to keep going even if my back is sagging a little

Week 3: Workout 3

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