Name: Playbook - Jacob Hodge - Week 3 day 1 - home training
Uploaded: 2023-02-10T19:18:38.279Z
Duration: 45 min
Description: Week 3 day 1 - home training

*Todays workout 

-As many rounds as possible 

- 800 meter run
- 5 pull ups 
- 10 push-ups 
- 15 Bodyweight squats 
- 20 crunches

*alternative 
Pull ups - 1 minute plank

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- 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

- 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

- 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

Week 3 day 1 - home training

Nick

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