Name: Playbook - APEX TRAINING PARTNERS - W8/D1 L.C.1.2.A
Uploaded: 2023-04-17T16:56:10.237Z
Duration: 60 min
Description: W8/D1 L.C.1.2.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. Lie on a flat bench with your feet flat on the ground and your eyes positioned directly under the bar.
2. Grasp the bar with a narrow grip, with your hands positioned closer than shoulder-width apart. Your palms should be facing towards your feet.
3. Unrack the bar and hold it directly over your chest, with your elbows tucked in close to your body.
4. Lower the bar towards your chest, keeping your elbows close to your body and your forearms vertical.
5. Once the bar touches your chest, press it back up to the starting position by pushing through your triceps and chest muscles.
6. Repeat for the desired number of repetitions.

Tips:
Keep your shoulder blades pulled back and down throughout the exercise to maintain proper form. Keep your elbows tucked in close to your body to maximize triceps activation and reduce stress on your shoulder joints. Exhale as you push the bar up, and inhale as you lower it down. Avoid bouncing the bar off your chest to prevent injury.

Narrow-grip Barbell Bench Press

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. 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

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.

W8/D1 L.C.1.2.A

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