Name: Playbook - Coach Myers - W1/D4
Uploaded: 2024-02-18T22:00:07.982Z
Duration: 53 min
Description: W1/D4

Kel Bates

Another great way to start the day! I did 20 minutes on the bike and 20 minutes on the rowing machine. Where is the best place to find your content for nutrition and recipes now? Thank you for sharing all your content! It really helps keep me motivated. Keep up the great work!

Brice

[Aerobic GRIND]
20 minutes of 2 of the following:
• Bike
• Airdyne
• Jog/walk combo
• Stepmill
(43 minutes total – 2 x 20 w/3min between)
[Core Circuit] 5 rounds
• Ab Wheel – 20
• Hanging Obliques – 20 sec per side
• Hyper Extension – 20

Home Conditioning option:
• 30 minutes Yoga

Pick 2 cardio stations (or the same one twice) and do 20 minutes of each with a 3 minute rest between (43 minutes total)

•Bike
• Airdyne
• Jog
•Treadmill Incline walk
• Stepmill

- Stationary bike: when doing long bike sessions aim for an average HR of 130-145

Bike

- During long airdyne sessions (20+ minutes) aim for an average HR 135-145 unless doing a specific distance or Calorie challenge

Airdyne

Whenever possible do longer runs outside, but a treadmill is a good option for convenience or when the weather is bad.

Treadmill Jog or Run

Set the incline to 15% grade. Walk at 3.0-4.0 mph depending on ability.

Incline Treadmill Walk

Stand up tall, do not lean your elbows on the rails.

Stairmaster

Aerobic Grind 2 x 20

[Core Circuit] 5 rounds
• Ab Wheel – 20
• Hanging Obliques – 20 sec per side
• Hyper Extension – 20

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel

Hang from a bar and crunch your obliques by pulling your feet up to one side. Do not twist or rotate your hips. 10-30 seconds per side.

Hanging Obliques

- Set up in a hyperextension machine with your feet anchored and torso roughly perpendicular to your legs at a 45 degree angle
- Begin in a hinged position with your arms crossed and initiate the movement by flexing your glutes
- Extend the hips and finish with your body in a straight line

Hypers

Core Circuit - 3 stations

W1/D4

Levi gibson

Great intro and explanation of real world examples! Let’s start this shred!

Beau Hammock

Very helpful, I appreciate the real world examples you use. Thank you

Lexvet

Shred 6 - Intermittent Fasting Strategy

Had a blast let’s see if I can stick with it!

Jose

W1/D1

It was great, killed my grip but from beginning to end it was a great workout!

Angel

Kevin

W1/D2

Skipped a couple of weeks for vacation, but this brought me back to the grind mentality, thanks coach

Darren

This was ROUGH. A great test of where I’m at physically after not consistently going to the gym over the last year. It kicked my ass. Can’t feel my arms and I really had to pace myself on the treadmill sprints. Really great baseline that I can grow from.

Anthony

W1/D3

As usual, killer. That warmup may have been the toughest part. That and the glute bridge. My ass is FEELING it

W1/D4

Community

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