Name: Playbook - APEX TRAINING PARTNERS - W2/D1 L.C.1.1.A
Uploaded: 2023-04-17T16:56:10.174Z
Duration: 60 min
Description: W2/D1 L.C.1.1.A

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

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. 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

W2/D1 L.C.1.1.A

W1/D1 L.C.1.1.A

W1/D3 L.C.1.1.B

W1/D5 L.C.1.1.C

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

W2/D1 L.C.1.1.A

More workouts from APEX TRAINING PARTNERS