Name: Playbook - Henry Matthews - April 26, 2023
Uploaded: 2023-04-26T13:28:03.899Z
Duration: 46 min
Description: April 26, 2023

WARMUP  ⇩
3-4 Sets Of:
1 Minute Of Aerobic Work
20 Mountain Climbers
10 Alternating Leg V-Ups
5 Burpees

⇢ 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 ⇩
3 Sets:
1:30 Max Repetitions At Each Station:
1. Mountain Climbers
2. Alternating Leg V-Ups
3. Burpees

⇢ Rest 1:30 Between Sets ⇠

ACCESSORIES ⇩ (Superset)
3 Sets Of:
10 - 15 Bulgarian Split Squats (L/R)
⇢ Rest 1:20 Between Rounds ⇠

MOBILITY ⇩
1. Pec Smash- 30 Seconds Each Side
2. Hamstring Roll- 30 Seconds Each Side
3. Glute Roll - 30 Seconds Each Side
4. Quad Roll - 30 Seconds Each Side

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Bodyweight Mountain Climbers

- Lay with your legs and arms extended 
- As you raise opposite leg to reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Bodyweight Alternating Leg V-Ups

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Bodyweight Burpee

Bodyweight Bulgarian Split Squats (Left Leg)

Bodyweight Bulgarian Split Squats (Right Leg)

1. Place the ball on your muscle mass

2.  Keep torso perpendicular to the wall.

3. Massage and small slow in controlled circles.

Pec Smash

1. Place roller underneath your thigh. 

2. Keep knee bent slightly.

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

Hamstring Roll

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

April 26, 2023

April 25, 2023

April 24, 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 26, 2023

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