Alex G Coman

Andrew

Josh

Welcome To Day 1 of Back To Basics!

Today's Workout
-Warmup
-Split Squat
-Lat Pulldown
-BB Bench Press
-DB Rear Fly
-Single Arm Carry
-Reverse Crunch

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Use a secure overhead bar
- Use a step or bench so you can easily reach the bar with your arms (You don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you)
- Move your feet off the step or bench so you’re hanging on to the bar
- Keep your arms straight
- Don’t bend your arms and stay relaxed while your hang for the recommended time

Hangs

- Begin on your hands and knees in front of a raised surface, in which your foot can dorsiflex over
- First, place one foot over the raised surface or flat against a wall and then set the other foot in front of you near your hands
- Ensure that your hips stay in line with your shoulders as you flex forward
- Initiate the stretch by flexing your raised leg’s glute to push your hips forward slightly
- With control, flex in and out of the stretch holding for at least 2 seconds in each position
- To further increase the stretch, place your opposite hand on your raised knee and rotate away from the stretched leg while maintaining tension on your glute
- For an increased stretch, maintain a neutral spine and raise your torso until it is vertical
- From here you can shift slightly forward and back to increase the stretch
- Maintain tension on your glute

Couch Stretch (Each Side)

- Lying on your back with one leg extended straight up
- Gently pull the leg in toward your body, bending and extending the leg
- Complete desired reps then repeat on the opposite side

Dynamic Hamstring (Each Side)

Warmup

3 Rounds. 2 Exercises. 60 Seconds Rest Between Rounds.

- Position yourself into a front lunge stance
- Grasp a dumbbell in each hand, letting them hang at the sides
- Begin by descending, keeping your weight on your front knee and lowering your back knee to the ground
- Maintain good posture throughout the movement
- Keep the front knee in line with the foot as you perform the exercise
- At the bottom of the movement, drive through the heel to extend the knee and hip returning to the starting position
- Repeat for the designated number of reps
- Switch legs and repeat for the designated number of reps

Split Squat (Each Side)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause at full contraction, then lower the weight back to starting position with control
- Repeat for the designated number of reps

Wide Grip Lat Pulldown

B Block

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Begin standing with your feet hip-width apart and hold a dumbbell in each hand
- Push your hips back behind you and bend your knees slightly as you lean your torso forward with a flat back
- Let the weights hang down toward the floor with your elbows slightly bent and palms facing each other
- Keeping your shoulders down away from your ears and a slight bend in your elbows, lift the weights out to your sides until they're in line with your shoulders
- Lower the dumbbells back to starting position with control
- Repeat for the recommended amount of repetitions

DB Reverse Fly

C Block

- Grab a dumbbell with your hand and stand with your feet shoulder-width apart, your arms at your sides
- Engage your core muscles, pulling your shoulder blades down and back, while making sure your posture is upright
- Step forward and begin walking while carrying the dumbbell in your hand
- Take slow, small steps, and focus on keeping your core tight and posture aligned rather than on forward momentum
- Continue this movement for a specified time or number of steps
- When finished with that side, set the weight down
- Pick up the dumbbell with the other hand and repeat

Single Arm Suitcase Carry (Each Side)

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

D Block

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Martha Dever

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