Name: Playbook - APEX TRAINING PARTNERS - W2/D3 Full Body S.C.1.1.B
Uploaded: 2023-04-17T16:47:56.603Z
Duration: 60 min
Description: W2/D3 Full Body S.C.1.1.B

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. Keep a slight bend at the front knee
2. Come straight down until your reach shin height 
3. Pull back up

Dumbbell Bulgarian Split Squat

1. Begin by standing with your feet shoulder-width apart, and the barbell resting on your upper chest. Your hands should be placed slightly wider than shoulder-width apart, and your palms should be facing forward.
2. Grip the barbell tightly, brace your core, and take a deep breath.
3. Push the barbell overhead while keeping your elbows close to your body. As you push the bar up, focus on extending your arms fully.
4. Pause briefly once the barbell is fully extended above your head.
5. Lower the barbell back down to your upper chest by bending your elbows and keeping your forearms vertical. Aim to lower the barbell to your upper chest.
6. Repeat for the desired number of repetitions.

Tips:
Make sure to maintain a neutral spine throughout the exercise and avoid leaning back or forward. Keep your core and glutes engaged to help stabilize your body during the exercise.

Strict Barbell Overhead 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

- 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

3 REPS 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

W2/D3 Full Body S.C.1.1.B

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/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

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

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

W2/D3 Full Body S.C.1.1.B

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