Name: Playbook - APEX TRAINING PARTNERS - W10/D5 L.C.1.3.C
Uploaded: 2023-04-17T16:56:10.307Z
Duration: 50 min
Description: W10/D5 L.C.1.3.C

1. Grip the bar with preferred width 
2. Bring the bar down to your mid chest  
3. Push the bar straight up engaging your chest

Flat Bench Press

1. Lie flat on a bench with your feet firmly planted on the ground. Make sure your head, shoulders, and hips are in contact with the bench.
2. Grip the barbell with your hands wider than shoulder-width apart. Your palms should be facing away from your body.
3. Lift the barbell off the rack and hold it above your chest with your arms fully extended. This is your starting position.
4. Lower the barbell towards your chest while keeping your elbows flared out. Aim to lower the bar to your mid to lower chest.
5. Pause briefly once the barbell touches your chest.
6. Push the barbell back up to the starting position by extending your arms.

Tips:
Make sure to maintain control throughout the movement and avoid bouncing the bar off your chest. Keep your feet planted firmly on the ground to provide a stable base. Engage your core and glutes to help stabilize your body during the exercise.

Wide Grip Bench Press

1. Hold the bar with your palms facing you
2. Pull up engaging your back 
3. Go up until your chin goes past the bar

Chin-ups

1. Start by standing with your feet together 
2. In one motion, jump your feet out to the side and raise your arms above your head 
3. Immediately reverse the motion by jumping back to the starting position 
4. Increase speed as you feel comfortable

Jumping jacks

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

W10/D5 L.C.1.3.C

W1/D1 L.C.1.1.A

W1/D3 L.C.1.1.B

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

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

W10/D5 L.C.1.3.C

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