Name: Playbook - Gage Martin - W1/D1
Uploaded: 2022-11-15T16:47:09.185Z
Duration: 60 min
Description: W1/D1

Warm up: 10 minutes Bike

5 Rounds:
Barbell Deadlift X6
Superset hip bridges X12

5 Rounds:
Step ups X12
Superset calf raises X12

5 Rounds:
Hamstring Curls X8
Superset Shrugs X12

10 Minutes As Many Rounds As Possible: (Rest when needed)
50 crunches
30 Leg Raises
15 Weighted double crunch
1 minute Stair master

Warm up bike

Barbell deadlift

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Superset 1

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Dumbell calf raises

Superset 2

- Anchor band to surface
- Lie down the floor face down and place band around your heels, ankles flexed
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

Banded hamstring curls

DB Shrugs

Superset 3

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

W1/D1

More workouts from Gage Martin