Name: Playbook - Cruz Salgado Jr - MENTAL & PHYSICAL
Uploaded: 2023-08-25T18:13:42.158Z
Duration: 45 min
Description: MENTAL & PHYSICAL

Cruz

Dany

⚡️USE A BAND OR ASSISTED MACHINE IF YOU HAVE ACCESS TO ONE 

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

⚡️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

PULL SQUAT PUSH

- 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

⚡️USE A PLATE AND HOLD IT IN FRONT OF YOU KEEPING ARMS SHOULDERS AND CHEST ENGAGED 

- Place foot up onto the box and push through your whole food to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups w/ Plate

- Stack your shoulders on top of your wrists
- Tuck your elbows in towards your ribs as you move down
- Press and tuck one of your knees in towards your chest 
- Move your knee back to the starting position as you alternate

Push-up + Knee Tuck

ROW STEP PUSH

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- From your knees 
- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

*Anytime I have you perform a move on your knees it’s to eliminate cheat reps and further engage your core muscles 

*Every little correction is chipping away at that midsection here

Dumbbell upright row from knees

SQUAT PRESS ROW

- Start in a high plank or push-up position 
- Elevate one leg and tuck it into your chest 
- Extended that same leg back and up 
- Push your body back placing your head in between your shoulders 
- Move your body and leg back to the starting position and repeat 
- One side at a time

Three legged dog

⚡️REP COUNTS PER SIDE 

- 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

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

MENTAL & PHYSICAL

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