Name: Playbook - APEX TRAINING PARTNERS - W1/D3 L.C.1.1.B
Uploaded: 2023-04-17T16:56:10.185Z
Duration: 60 min
Description: W1/D3 L.C.1.1.B

3 sets until failure

1. Stand beneath the bar and grasp it with an overhand grip, with your palms facing away from your body.
2. Lift your feet off the ground and allow your body to hang freely from the bar.
3. Engage your shoulder blades and upper back muscles to maintain good posture and alignment.
4. Hold the position. 
5. When you're ready to release the position, slowly lower yourself down to the ground.

Tips:
Keep your arms straight and your shoulder blades engaged to maximize activation of your upper back muscles. Focus on breathing deeply and calmly throughout the exercise.

Dead Hang

1. Hold on to something for balance 
2. Raise your body off the floor
3. Keeping your core engaged lower as slow as possible

Dragon flag

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

1. Stand with your feet hip-width apart and your arms by your sides.
2. Find a step or platform. Step up onto the platform with your left foot, keeping your right foot behind you.
3. Engage your core and glutes and lower your right knee down towards the ground, keeping your left knee directly above your left ankle.
4. Pause briefly at the bottom of the lunge, then push up through your left leg to return to the starting position.
5. Repeat for the desired number of repetitions, then switch sides and perform the exercise with your right foot on the platform.

Tips:
Keep your core muscles engaged throughout the exercise to maintain good posture and alignment. Avoid leaning forward or rounding your back as you lunge. Keep your knee in line with your toes as you lower down, rather than letting it cave inwards.

Single Leg Deficit Lunge

1. Stand with your legs shoulder width apart
2. Flex your knee and kick your heel up toward your glutes
3. As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
4. Swing your arms as if you were jogging
5. Increase speed as you feel comfortable

Butt Kicks

W1/D3 L.C.1.1.B

W1/D1 L.C.1.1.A

W1/D5 L.C.1.1.C

W2/D1 L.C.1.1.A

W2/D3 L.C.1.1.B

W2/D5 L.C.1.1.C

W3/D1 L.C.1.1.A

W3/D3 L.C.1.1.B

W3/D5 L.C.1.1.C

W4/D1 L.C.1.1.A

W4/D3 L.C.1.1.B

W4/D5 L.C.1.1.C

W5/D1 L.C.1.2.A

W5/D3 L.C.1.2.B

W5/D5 L.C.1.2.C

W6/D1 L.C.1.2.A

W6/D3 L.C.1.2.B

W6/D5 L.C.1.2.C

W7/D1 L.C.1.2.A

W7/D3 L.C.1.2.B

W7/D5 L.C.1.2.C

W8/D1 L.C.1.2.A

W8/D3 L.C.1.2.B

W8/D5 L.C.1.2.C

W9/D1 L.C.1.3.A

W9/D3 L.C.1.3.B

W9/D5 L.C.1.3.C

W10/D1 L.C.1.3.A

W10/D3 L.C.1.3.B

W10/D5 L.C.1.3.C

W11/D1 L.C.1.3.A

W11/D3 L.C.1.3.B

W11/D5 L.C.1.3.C

W12/D1 L.C.1.3.A

W12/D3 L.C.1.3.B

W12/D5 L.C.1.3.C

W1/D3 L.C.1.1.B

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