Name: Playbook - Cruz Salgado Jr - TODAY IS THE MF’N DAY
Uploaded: 2023-08-25T18:15:14.957Z
Duration: 45 min
Description: TODAY IS THE MF’N DAY

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

-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

- Begin in a high plank position
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

SPLIT PRESS & PLANK

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Keep your core engaged and your back in a neutral position 
- Move side ways
- Stack your shoulders on top of your wrists and your hips on top of your knees

Lateral bear crawls

DEADS CURLS & CRAWLS

- 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

- From a seated position lean back slightly as you press overhead 
- The further you lean back to more challenging it gets 
- Raise your feet off the ground for maximum effort🔥

Single arm V-press

- 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

Dumbbell alternating toe taps

PRESS V’s & TAPS

- 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

- 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

TODAY IS THE MF’N DAY

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