Name: Playbook - Henry Matthews - Baseline
Uploaded: 2023-03-18T05:20:37.378Z
Duration: 60 min
Description: Baseline

Test Day!

Complete the maximum amount of repetitions you can do in 1 minute, then you will rest 1 minute and complete another set of maximum repetitions of the exercise. 

You will rest approximately 2 minutes until the next exercise. 

Note: Plank hold is the maximum amount of time you can hold it.

Warmup:

3:00 Cardio (Jump Rope, High Knees, Jumping Jacks)

- 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

Air Squats

- 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

Burpees

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- 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 legs

Step ups

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Baseline

Upper Body - Day 1

Lower Body - Day 2

Core - Day 3

Cardio - Day 4

Upper-body & Lower-body - Day 5

Cardio & Core - Day 6

Rest - Day 7

Upper Body - Day 8

Lower Body - Day 9

Core - Day 10

Cardio - Day 11

Upper-body & Lower-body - Day 12

Cardio & Core - Day 13

Rest - Day 14

Upper Body - Day 15

Lower Body - Day 16

Cardio - Day 17

Cardio - Day 18

Upper-body & Lower-body - Day 19

Cardio & Core - Day 20

Rest - Day 21

Upper Body - Day 22

Lower Body - Day 23

Core - Day 24

Upper-body & Lower-body - Day 25

Cardio & Core - Day 26

Day 27

Baseline - Retest

Baseline

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