Name: Playbook - APEX TRAINING PARTNERS - W11/D3 L.C.1.3.B
Uploaded: 2023-04-17T16:56:10.294Z
Duration: 50 min
Description: W11/D3 L.C.1.3.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. Stand with your feet close
2. Step back into a reverse lunge 
3. Stand back up to the starting position
* Work both sides

Bodyweight Reverse Lunges

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. Begin by standing with your feet slightly wider than shoulder-width apart and your toes pointing slightly outwards.
2. Place your hands on your hips or extend them straight out in front of you for balance.
3. Lower your body down into a squat by bending at the hips and knees, keeping your weight on your heels and your chest up.
4. As you reach the bottom of the squat, touch the floor with your fingertips next to your feet.
5. Push through your heels and raise your body back up to the starting position, extending your hips and knees fully.
6. Repeat for the desired number of repetitions.

Tips:
Keep your chest up and your back straight. As you lower your body into the squat, focus on keeping your weight on your heels and your knees pointing in the same direction as your toes. To increase the difficulty of the exercise, you can add a jump at the end of each repetition, or hold a weight in front of your chest.

Air Squat w/ Floor Tap

1. Stand a few inches in front of the box
2. Press hips back, lower down and jump on top of the box
3. Land softly on the box
4. Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

W11/D3 L.C.1.3.B

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

W10/D5 L.C.1.3.C

W11/D1 L.C.1.3.A

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

W11/D3 L.C.1.3.B

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