Name: Playbook - Henry Matthews - April 24, 2023
Uploaded: 2023-04-24T11:37:09.512Z
Duration: 46 min
Description: April 24, 2023

WARMUP  ⇩
3-4 Sets Of:
1 Minute Of Aerobic Work
:30 Skipping In Place
5 Chair Dips
5 Air Squats

⇢ Rest 30 Seconds To 1 Minute Between Sets ⇠

★ Aerobic work is any low impact aerobic activity (run, bike, skip) that will elevate your heart rate.

WORKOUT ⇩
5 Rounds For Time:
1:00 Skipping In Place
20 Chair Dips
30 Air Squats

⇢ Rest 1:00 Between Sets ⇠

ACCESSORIES ⇩ (Superset)
3 Sets Of:
10 Birddogs (R/L)
15 Single Leg Calf Raises (R/L)

⇢ Rest 1:20 Between Rounds ⇠

MOBILITY ⇩
1. Tricep Smash- 1 Minute Each Side
2. Glute Smash - 1 Minute Each Side
3. Quad Roll - 1 Minute Each Side
4. Hamstring Roll - 1 Minute Each Side

Bodyweight Skipping In Place

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Bodyweight Chair Dips

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Air Squats

Bodyweight Bird Dog

Single Dumbbell Single Leg Calf Raises (Right)

Single Dumbbell Single Leg Hip Bridges (Left Leg)

Tricep Smash

1. Sit with your glute on the roller.

2. Cross your leg, place your ankle on the knee of your opposite leg.

3. Maintain a rhythmic rate of 50 movements per minute.

Glute Roll

1. Lay with your thigh on the roller with your foot relaxed.

2. Use your elbows to support your body.

3. Maintain a rhythmic rate of 50 movements per minute.

Quad Roll

1. Place roller underneath your thigh. 

2. Keep knee bent slightly.

3. Maintain a rhythmic rate of 50 movements per minute.

Hamstring Roll

April 24, 2023

April 26, 2023

April 25, 2023

April 21, 2023

April 18, 2023

April 17, 2023

April 13, 2023

April 12, 2023

April 11, 2023

April 10, 2023

April 8, 2023

April 7, 2023

April 5, 2023

April 4, 2023

April 3, 2023

April 1, 2023

March 31, 2023

March 30, 2023

March 29, 2023

March 28, 2023

March 27, 2023

March 26, 2023 (Optional)

March 25, 2023

March 24, 2023

March 23, 2023 (Core)

March 22, 2023

March 21, 2023

March 20, 2023

April 24, 2023

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