Name: Playbook - Gabi Aluz - W1/D1 Monday strength challenge
Uploaded: 2023-02-20T14:50:23.849Z
Duration: 40 min
Description: W1/D1 Monday strength challenge

On Monday I scheduled to focus on pectoral major, deltoids, quadriceps, calfs, abdominal

-we start with the pre lunge position make your spine straight not bending forward 
-when lunging the legs are in 90 degrees by the knees 
-Then kick back leg and the front one raises the feet to perform the calf raise

Lunges kick to calf raise

-Stand in wide position
-keep your spine straight but neutral
-squat to one side and then follow to the other side
-you will bend forward while squatting just keep your back straight not gauging forward

Side to side squats

-push ups with knee support 
-we are aiming here to exercise the upper body chest and shoulders 
-keep your spine neutral 
-arms are closer to the body not 90 degrees!

Push ups v2

-You can choose any other equipment for the additional weight or take a backpack filled with books, it can be done without any weight you will need make sure to engage them more in a movement
-stand straight, spine in a neutral position 
-lift hand in front of you up to the shoulder level not higher

Front shoulder raise

- Place your knees by 90 degree move the knee slightly forward while rotating your upper torso
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Knee Bicycle crunches

-The exercise is for the lower part of the abdominal 
-You focus on squeezing them when performing the exercise 
-don’t put your chin on the chest

W1/D1 Monday strength challenge

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