Name: Playbook - Ashton Hall - Athletic training 3
Uploaded: 2022-11-05T03:26:28.470Z
Description: Athletic training 3

100 Calories on bike
90 Hanging knee raises 
80 Pushups
70 Squats
60 Pull-ups
50 Db sumo deadlifts
40 Curtsy lunge to knee drive 
30 Dips
20 Calorie bike sprint
10 Sprints of 50m

Stationary bike

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee raise

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat (empty or very light bar)

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up (Break as needed)

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward driving your knee forward and up
- Complete desired reps then repeat on the opposite side

Curtsy lunge knee drive (40 each leg)

- Lean forward to apply more tension on your chest
- Maintain control and stability

Athletic training 3

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