Name: Playbook - APEX TRAINING PARTNERS - W1/D1 Full Body S.C.1.1.A
Uploaded: 2023-04-17T16:47:56.584Z
Duration: 60 min
Description: W1/D1 Full Body S.C.1.1.A

Jenna💕

I’m so impressed with your app, Pat!  Today was my fist time using the app. I found it easy to use and look forward to my next workout.

Mary

1. Adjust the seat height to a comfortable level and ensure that the foot pedals are secure.
2. Set the resistance level according to your fitness level and goals. Higher resistance levels provide a greater challenge, while lower levels are better for warm-ups or recovery workouts.
3. Sit on the bike and place your feet on the pedals, with your hands gripping the handles.
4. Begin pedaling with a steady pace, coordinating your arm and leg movements to maintain your balance and momentum.
5. Increase or decrease your speed and resistance level as needed to reach your desired intensity and heart rate.
6. Aim to maintain a consistent pace and form throughout the exercise, breathing deeply and rhythmically to fuel your muscles.

Assault bike

1. Begin with bar positioned on your upper back
2. Brace your midline and keep your chest up
3. Eyes forward as you lower, sitting back and down
4. Reach parallel and push through your heels to come back up

Barbell Back Squat

1. Hands should be slightly outside shoulder width 
2. Lower the bar to the chest actively stretching your chest muscles 
3. Press the bar upward by extending your elbows

Incline bench press (barbell)

1. Stand beneath the pull-up bar and grab the bar with your palms facing away from your body. Your hands should be wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended and your feet off the ground. This is your starting position.
3. Engage your shoulder blades and begin to pull your body up towards the bar. Focus on pulling with your back muscles and keeping your elbows wide.
4. Continue pulling until your chin is above the bar.
5. Slowly lower your body back down to the starting position.
6. Repeat for the desired number of repetitions.

Tips:
It's important to engage your core and keep your body straight throughout the exercise. Avoid swinging or using momentum to pull yourself up. If you're new to pull-ups, you can start by using an assisted pull-up machine or resistance bands to help you with the movement.

Wide Grip Pull-Ups

Start by setting the cable machine to a height that is slightly below your shoulder level.
Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
Hold the handles of the cable machine with both hands and step forward until you feel tension on the cables. Your arms should be extended in front of your chest with a slight bend in your elbows.
Keep your core engaged, your back straight, and your shoulders down and relaxed.
Inhale and slowly bring your arms out to the sides, keeping them straight and parallel to the ground. Your hands should end up in line with your shoulders.
Pause briefly at the end of the movement, feeling a stretch in your chest muscles.
Exhale and slowly return to the starting position, bringing your arms back in front of your chest with a slight bend in your elbows.
Repeat for the desired number of repetitions.

Chest cable fly

1. Hang from a pull-up bar with an overhand grip, keeping your arms straight and your shoulders relaxed.
2. Engage your core muscles and lift your knees up towards your chest, bending at the hips.
3. As you lift your knees, tuck your pelvis under and curl your tailbone towards your chin.
4. Pause at the top of the movement.

Tips:
Exhale as you lift your knees up, and inhale as you lower them down. Keep your movements slow and controlled to maximize engagement of your abdominal muscles.

Hanging Leg Tuck

W1/D1 Full Body S.C.1.1.A

W1/D3 Full Body S.C.1.1.B

W1/D5 Full Body S.C.1.1.C

W2/D1 Full Body S.C.1.1.A

W2/D3 Full Body S.C.1.1.B

W2/D5 Full Body S.C.1.1.C

W3/D1 Full Body S.C.1.1.A

W3/D3 Full Body S.C.1.1.B

W3/D5 Full Body S.C.1.1.C

W4/D1 Full Body S.C.1.1.A

W4/D3 Full Body S.C.1.1.B

W4/D5 Full Body S.C.1.1.C

W5/D1 Full Body S.C.1.2.A

W5/D3 Full Body S.C.1.2.B

W5/D5 Full Body S.C.1.2.C

W6/D1 Full Body S.C.1.2.A

W6/D3 Full Body S.C.1.2.B

W6/D5 Full Body S.C.1.2.C

W7/D1 Full Body S.C.1.2.A

W7/D3 Full Body S.C.1.2.B

W7/D5 Full Body S.C.1.2.C

W8/D1 Full Body S.C.1.2.A

W8/D3 Full Body S.C.1.2.B

W8/D5 Full Body S.C.1.2.C

W9/D1 Full Body S.C.1.3.A

W9/D3 Full Body S.C.1.3.B

W9/D5 Full Body S.C.1.3.C

W10/D1 Full Body S.C.1.3.A

W10/D3 Full Body S.C.1.3.B

W10/D5 Full Body S.C.1.3.C

W11/D1 Full Body S.C.1.3.A

W11/D3 Full Body S.C.1.3.B

W11/D5 Full Body S.C.1.3.C

W12/D1 Full Body S.C.1.3.A

W12/D3 Full Body S.C.1.3.B

W12/D5 Full Body S.C.1.3.C

W1/D1 Full Body S.C.1.1.A

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