Name: Playbook - Cruz Salgado Jr - LISTEN TO YOUR BODY
Uploaded: 2023-08-25T18:13:42.148Z
Duration: 45 min
Description: LISTEN TO YOUR BODY

Dany

- 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 - close stance

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Standing Dumbbell Arnold Press

⚡️ADDING THE DUMBBELL GIVES YOU A BETTER STRETCH IN THE NEGATIVE AND IT’S LESS STRESS ON YOUR WRISTS

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and
- Lower down again and row with the opposite side

Dumbbell push up

⚡️DO WHAT YOU CAN HERE 
⚡️408 METERS IS A QUARTER OF A MILE 
⚡️PICK A POINT RUN THERE AND BACK 

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

SQUAT PRESS PUSH & RUN

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging

Bent over barbell row

- Start with a single dumbbell 
- Place one knee on the ground 
- Hold the dumbbell on the same side of your downed knee 
- Rotate your body and press the weight over your head 
- Control the weight on the way down 
- Rotate to the start position

Cradle Press

- Start in a Tabletop position
- Lean forward stacking your hips and shoulders
- Once you feel the weight shift to your shoulders brace your core and press up to a handstand position
- Exhale and release back down 
- Stand and repeat

Handstand push ups

- Run at a good pace for you 
- Increase speed and intensity as you progress

ROW PRESS HANDSTAND RUN

- Start in a table top position 
- Lift up your leg and thread it under your body 
- lift your hand and lean on the opposite shoulder as you extend your leg 
- Tuck your body as you bring your leg back under your body to the table top position

B-Boys

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches

- Extend your resting arm out to tour side for support 
- Bring your leg up and down
- Raise the dumbbell toward your foot engaging your core

LISTEN TO YOUR BODY

Community

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