Name: Playbook - Cristian Plascencia - Bodyweight Freak 😵
Uploaded: 2021-01-18T11:49:06.689Z
Duration: 45 min
Description: Bodyweight Freak 😵

Travis

Grant

This was my first time trying one of your workouts after taking a few months off recovering from a herniated disk. It was exactly what I needed. Thank you!!!

Patrick J. McDonagh

Holy $h;+!! 😂😂 Who said you couldn’t get a good workout with body weight?! That was a killer! AWESOME THOUGH.

Hannah

That’s right y’all!

Now you know how big I am on form and structure when working out but today we are going to challenge our body’s capabilities!

We will push our heart rate up a bit and challenge how well we can keep our structure and form!

It’s simple y’all!

Let’s move thru these 5 movements for two rounds in a circuit fashion.

Try not to take a rest break between rounds as your heart rate shouldn’t be too high!

Prioritize:

1. Arms locked out the whole time.

2. Knees stay constantly driving into the ground and creating tension.

3. Think about rounding each vertebrae one at a time as your roll forward and back.

Kneeling Spinal Wave

Prioritize:

1. Slowly, controlling each segment of your spine as you rotate.

2. As you drive from your back to your chest, your arm is constantly reaching up and out at a 45 Degree angle.

Modified Scorpion Stretch

Prioritize:

Driving your hips up towards the ceiling and keeping them squared up to sky.

Driving your knees forward over your toes.

Shoulder blades pinching down into the ground as you reach across the body.

Twisting Shoulder Bridge Reach

Prioritize:

Keeping your ass and the crown of your head in a "straight line".

Don't let shoulders round forward.

Arms staying locked out.

All points of contact on the ground being actively pressing into the ground.

Extended Kneeling Twisting Mtn. Climber

Prioritize:

Your spinal position! Rib cage and belly button need to stay tight and connected.

Whichever leg is in front of you on your shin box, that's the leg that comes down first on your descent.

Hip Bridge to Shin Box Extension Get-Up

Warm Up Flow

Alrighty y'all!

You've done so well, thus far!

With this last circuit, it's all about getting that heart rate up but not to the point where form starts to deteriorate!

If you need to rest or cut down the work time, by all means adjust accordingly!

Prioritize:

Driving your hips square up to the ceiling then allowing your off arm to curl down towards the ground.

After curling your arm down to the ground, allow your arm to travel in a big circle around your body.

As your arm moves, keep your hips in place.

Tripod Extension to Arm Circle

Prioritize:

Keeping your rib cage and belly button tight.

Keeping the leg that is off the ground, locked out.

Pressing back through your hips not low back.

Switching sides at the half way mark.

Single Leg Rocker

Prioritize:

Keeping control of your hips as you rotate from side to front.

Focus on keeping your knees close to the ground and hips/core active.

Not over-rotating towards the side wall.

**At the half way mark, switch sides!

Single Side Kick Thru

Prioritize:

Landing on each leg with a soft bend in the knee and ankle flat on the ground.

Completing 5 hops/lands on each leg before sprawling. 

Arms locked out during Sprawl.

Single Leg Skiers (x5) - Burpee Sprawl

Prioritize

Keeping your shoulders stacked over your hips.

Planted leg stays facing forward.

Switch legs at half-way mark.

Dragon Squat - Step Over Lunge

Metabolic Circuit!

Oh yeaaaaa!!!

20 minutes - 20 rounds Y'all!

3 movements, back to back to back, then we rest.

Of course, if you need to cut down the rounds then by all means go ahead!

The goal for this set is to allow yourself AT THE LEAST 20 seconds of rest before you start your next round!

And of course, if you need to take the rep count down or up for each individual exercise then please do!

Prioritize:

Keeping your hips and shoulder moving together.

Not allowing your hips to hike up towards ceiling.

Tall spine and proud chest in your squat.

Tactical Quad Press

Prioritize:

*reps are for EACH INDIVIDUAL LEG.

Chest proud and shoulder blades pulled back.

Knee staying underneath your hips and hips under your shoulders.

Oscillating Reverse Lunge

Prioritize:

Arms starting locked out and turned inside.

Hips staying as high towards the ceiling as possible.

Knees can have soft bend but get onto your tippy toes

Pike Press

EMOTM

It's time to decompress y'all! 

As always, make your breathing your priority to help ensure your recovery process!

Prioritize:

1. Booty stays flat as you switch sides.

2. Whichever foot is in front of you bent, place that same side hand flat on the ground to ground your Tripod.

3. Actively drive your back knee into ground as you drive the hips forward.

Shinbox Tripod Extension

Prioritize:

1. Rotation happening from the hip, knee and ankle.
2. Chest and shoulder can come up off the ground but try and keep them square and close to ground.

Scorpion Stretch

Prioritize:

Keeping your knees actively driving into the ground.

Hips stay high, stacked on top of your knees.

Breathing deep into your belly button as you reach both directions.

T-Spine Reach Thru to Sky Draw

Prioritize:

Hips staying square up to the ceiling.

Shoulder blades pressing back into the ground.

Reaching behind you at an 45 degree angle.

Shoulder Bridge Twist

Prioritize:
**knees bent, feet flat.

1. 4 second inhale
2. 2 second hold your breathe
3. 4 second exhale
4. 2 second hold your breathe 
5. Repeat this cycle for 2 minutes.

4-2-4-2 Breathing

Cool Down

Bodyweight Freak 😵

Blaise

Kettlebells and Bodyweight

It was so great! Really helping during quarantine, keeping us moving!

Elaine

Chilly

Hips and Low Back Rejuvenation!

Stephen

Tough! Had to modify iso chest holds to 30 seconds, but all else as prescribed. Great session!

Isaac

Bodyweight HIIT 😵😏

Justin

Recovery Day

Efi Eleftheriadi

Good stuff!  I’m a cyclist with extremely tight hips (one really bad) and your exercises seem to literally hit the spots that need work for me

Abu Sesay

Spine and Joint Decompression Workout!

Gaël Nong

Joanna Langenbacher Leary

Very nice I always get my sides mixed up and I am very dominant on one side something I need to work on. Keeps me thinking.

Luke

Ground Warrior Training 🐒

Love having an opportunity to train your style and improve my performance. Great content!!!

Digging it! It’s like yoga for those who don’t like to hold still! Good mix of mobility and strength!

Scotti Stephens

Full Body Giddy Up 🤘🏽🤷🏽‍♂️

Hey ! Thanks for sharing your knowledge. It was super interesting doing new moves. It took me much more than 35 mins because of that but im getting it. 5 stars because you did a GREAT job explaining form, which is so important. The only thing that could be even better is if you could explain what to do if qe cant do it like you. For example, on the 3rd movement of the first circuit, I wasnt sure if either i had not understood the form, or im not as flexible as you, because i kept looking at myself in the mirror and couldn’t do it like you, but im pretty sure it is not the form but my flexibility, so if that is true it would be helpful if you could say (like you said with the sumo squat) something like: “make sure to keep your shoulder blades together and back straight, dont compromise that to try and change legs quickly or get your front foot farther in front, with time you will get it there.

Also, on the 2nd circuit the position that looks kinda like a table top but looking upwards, that was super difficult, again i guess its because of lack of flexibility, but even doing it hiper slowly, I could not do it. My wrists wouldnt let me put my fingers pointing back, and for some reason I cant manage to put my hips between my forearms and elevate them without shrinking my spine, literally i felt like my arms were too short, so also on that movement, perhaps a bit more detail and explanations on progressions would be awesome.

Im super happy to help so if YOU have any more questions about my experience, just ask me .

Thanks!

Bodyweight Freak 😵

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