Name: Playbook - Branden Hayward - W4/D3 Warm up / PreHab
Uploaded: 2023-12-10T04:00:14.219Z
Duration: 9 min
Description: W4/D3 Warm up / PreHab

Do at least three of these exercises, in the order prescribed.

If you don’t have bands or light cables for the ITY exercises, just copy the movement with bodyweight only.

One knee down. One knee up. Squeeze buttock on down-knee side for 30 seconds. Switch sides.

Glute activation #1 - Hip flexor stretch CC

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute activation #2 (band optional) - Glute bridge CC

Use light band or cable machine low weight. 
Perform 10 reps of each of the three angles demonstrated here. 
I prefer to do all of one angle before moving on to the next.
No bands or cable? No sweat. Just complete movements bodyweight only.

I/T/Ys

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

Shoulders back. Proud chest throughout movement. 

Grasp Iong band or cable with BOTH hands. Press forward slowly until elbows extended. 

MUST keep hands PERFECTLY in line with sternum, entire time.

Switch sides. Rep count is per side. One set per side. 

Weight should be high enough that core feels very challenged when arms are fully extended. But less is more here. Err on side of too little weight, especially to start, and then CAREFULLY build up.

Palov press (cable)

W4/D3 Warm up / PreHab

Hanna

WATCH THIS FIRST

I really like when you have a client in the videos with you. That way you correct THEIR form, and I get to hear that as well.

W1/D1 Warm up / PreHab

Oh I am killing it today because of this amazing workout!!

W1/D1 Day 1 Back / Lower Body / Biceps

W1/D2 Warm up / PreHab

W1/D2 Day 2 Chest / Abs / HIIT

W1/D3 Warm up / PreHab

Loved this. Easy to follow, and I was able to set weights myself.

W1/D3 Day 3 Lower Body

W1/D4 Warm up / PreHab

W1/D4 Day 4 Shoulders / Arms / HIIT

W2/D1 Warm up / PreHab

W2/D1 Day 1 Back / Lower Body / Biceps

W2/D2 Warm up / PreHab

W2/D2 Day 2 Chest / Abs / HIIT

W2/D3 Warm up / PreHab

W2/D3 Day 3 Lower Body

W2/D4 Warm up / PreHab

W2/D4 Day 4 Shoulders / Arms / HIIT

W3/D1 Warm up / PreHab

W3/D1 Day 1 Back / Lower Body / Biceps

W3/D2 Warm up / PreHab

W3/D2 Day 2 Chest / Abs / HIIT

W3/D3 Warm up / PreHab

W3/D3 Day 3 Lower Body

W3/D4 Warm up / PreHab

W3/D4 Day 4 Shoulders / Arms / HIIT

W4/D1 Warm up / PreHab

W4/D1 Day 1 Back / Lower Body / Biceps

W4/D2 Warm up / PreHab

W4/D2 Day 2 Chest / Abs / HIIT

W4/D3 Day 3 Lower Body

W4/D4 Warm up / PreHab

W4/D4 Day 4 Shoulders / Arms / HIIT

W5/D1 Warm up / PreHab

W5/D1 Day 1 Back / Lower Body / Biceps

W5/D2 Warm up / PreHab

W5/D2 Day 2 Chest / Abs / HIIT

W5/D3 Warm up / PreHab

W5/D3 Day 3 Lower Body

W5/D4 Warm up / PreHab

W5/D4 Day 4 Shoulders / Arms / HIIT

W4/D3 Warm up / PreHab

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