Name: Playbook - Andres Tovar - Bodyweight #3 W1 Stabilization
Uploaded: 2022-03-22T05:33:32.040Z
Duration: 25 min
Description: Bodyweight #3 W1 Stabilization

You will target all the muscles groups in your body using your own weight.
- There is 2 parts to this workout
- Complete the first part before moving on to the next one
- You will complete 2 sets of each exercise before moving on to the next 
- Work time for each exercise is 35 seconds and 8 second rest in between sets and exercises. 
- Rest 30 seconds when you complete 1 round
Repeat the process for the 2nd part
- Part 1: 2 rounds
- Part 2: 2 rounds
- Total: 4 rounds
Go crush it.

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

Part 1

- Hold a push up position 
- Alternate touching knees with opposing hand

Isometric push up to knee tap

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Alternate legs

Bodyweight single leg RDL

- Bend at the elbows to lower down
- Keep your elbows close to your body  
- Extend your arms engaging your chest to push up

Bodyweight #3 W1 Stabilization

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