Name: Playbook - APEX TRAINING PARTNERS - W10/D5 Full Body S.C.1.3.C
Uploaded: 2023-04-17T16:47:56.701Z
Duration: 60 min
Description: W10/D5 Full Body S.C.1.3.C

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. 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.
4. Begin pedaling with a steady pace.
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.

Tips:
Maintain good posture throughout the exercise, with your back straight and core engaged.

Assault Bike no hands

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 stationary pegs, with your hands gripping the handles.
4. Begin rowing with a steady pace. 
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.

Tips:
Maintain good posture throughout the exercise, with your back straight and core engaged. Keep your shoulders relaxed and avoid tensing your upper body muscles.

Assault bike arms only

1. Start with a shoulder width stance
2. Jump and land in a lunge stance
3. With both knees bent at 90 degrees
4. Jump switching your feet in mid air
5. Keep your chest up

Plyometric Lunges

1. Hold the bar with your palms facing away from you
2. Pull yourself up bringing your elbows to your ribs
3. Pause at the top engaging your back 
4. Lower slowly until you arms are fully extended

Pull-ups

1. Elbows under shoulders and hands out front
2. Keep entire body tight as you hold position for time

Plank (elbows)

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

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

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

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

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

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