Name: Playbook - Jacob Hodge - Week 3 day 4 - Home training
Uploaded: 2023-02-10T19:18:38.292Z
Duration: 45 min
Description: Week 3 day 4 - Home training

*Todays workout 

-pull ups 
-planks 
-crunches 
-chin ups 
-burpees 

*Alternatives 
-Pull ups = push-ups 
-Chin ups = Diamond push-ups

- complete as many pull-ups as possible within 1 minute and rest 1 minute
- 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

- plank for 1 minute, rest 1 minute
- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- 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

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Week 3 day 4 - Home training

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