Name: Playbook - APEX TRAINING PARTNERS - W8/D3 L.C.1.2.B
Uploaded: 2023-04-17T16:56:10.248Z
Duration: 45 min
Description: W8/D3 L.C.1.2.B

1. Hang from a pull-up bar with an overhand grip, keeping your arms straight and your shoulders relaxed.
2. Engage your core muscles and lift your knees up towards your chest, bending at the hips.
3. As you lift your knees, tuck your pelvis under and curl your tailbone towards your chin.
4. Pause at the top of the movement.

Tips:
Exhale as you lift your knees up, and inhale as you lower them down. Keep your movements slow and controlled to maximize engagement of your abdominal muscles.

Hanging Leg Tuck

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. Begin by standing with your feet together and your arms by your sides.
2. Jump up and spread your feet apart, while simultaneously spreading your arms out to the sides. 
3. As you land, bring your feet back together and bring your arms across your body to cross arms. 
4. Immediately jump back up and repeat the same motion, jumping up and spreading your feet apart while simultaneously spreading and crossing your arms accordingly.
5. Continue jumping up and down, performing the jumping jack motion for the desired number of repetitions.

Tips:
Keep your movements quick and explosive to get the most out of the exercise. Land softly to protect your joints and prevent injury. Engage your core muscles throughout the exercise to maintain stability and balance.

Scissor Jacks

1. Run in place with high knees for time or reps
2. Increase speed as you feel comfortable

High knees

W8/D3 L.C.1.2.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/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

W8/D3 L.C.1.2.B

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