Name: Playbook - Brad Jackson - W1D1: Resistance Training
Uploaded: 2022-05-03T05:52:22.319Z
Duration: 18 min
Description: W1D1: Resistance Training

Welcome to the first week of The Stay Home program!

This week we will be focusing on simple, bodyweight hypertrophy-inspired workouts that will pump your muscles from the comfort of your own home.

This workout will focus on upper body movements and core exercises. There are 5 exercises to complete with 3-4 sets and up to 10 repetitions (or time).

The rest period has been programmed at 60 seconds (on average) between sets, but feel free to increase or decrease where necessary. I recommend not decreasing the rest more than 30 seconds, or increasing more than 90 seconds.

Challenge yourself, but enjoy the rest provided.

1. Start in a hand plank position.

2. Raise your hips as much as you can keeping your legs extended

3. Lower your head towards the ground 

4. Press yourself back up to the starting position (point 2).

Pike Push Up

1. Position a bar in a rack to about waist height (can also use a table).

2. Place your heels on the ground with your arms fully extended  

3. Place your palms facing away from your face. Your body should be straight hanging underneath the bar 

4. Flexing the elbow, pull your chest towards the bar, retract your shoulder blades

5. Pause at the top then control yourself down to starting position

Pronated Inverted Row

1. Start with your hands just outside the shoulders and feet placed slightly inside shoulder width. 

2. To make this exercise easier, drop your knees to the ground whilst maintaining a straight back.

2. Bend at the elbows to come down, bringing your chest approximately 1-2” off the ground/surface

3. Keep your core tight as you come down, maintaining a straight line from your heels to your shoulders.

4. Extend your arms engaging your chest as you come up

Push Up (Knees)

1. Place your hands directly underneath your shoulders, fingers pointing forward

2. Feet shoulder width apart

3. Extend up into a held position with a straight line running from your heels to your head

4. Hold for time

Hand Plank

1. Lay on your back

2. Raise your legs off the ground until straight up, keeping your heels together & knees straight

3. Lower them, stopping just short of them resting

W1D1: Resistance Training

More workouts from Brad Jackson