Name: Playbook - Jesse Rey - DAY 4
Uploaded: 2023-01-11T18:20:59.265Z
Duration: 30 min
Description: DAY 4

Quad Focused,   You can set up near a wall if you lack balance or stand a foam roller vertically next to yourself to assistance balance.

30sec split each side! Or 12 reps each

- I like to set up on the floor in a 1/2 kneel stance, position your feet where you feel good leverage to stand up
-hinge slightly forward at the hips and press through the quad to stand up, balance and slowly come down till the knee taps the floor,
- you can rest at your knee if you don’t have the strength float above the floor yet, break up your reps that way!

Split Squat

- you can perform a modified push-up from knees if necessary

- focus on shoulder and glutes for the hyperextension on the floo, try not hyperextending the back

Push Up+ Superman

Total body move for whole
Posterior chain, it’s a deadlift and row combination

-Hinge forward from hood and bend the knees keeping back straight chest out
-Pause at the bottom and perform 3 rows, pulling through the shoulder blades and back muscles.
- brace the core and squeeze the glutes to stand up back to start position and repeat!

Deadlift + 3 Rows

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- perform pulse reps at extension, keep core tight focus on shoulder and glute activation 
- 30 sec split between sides

Bird dog

-Hop laterally about 3 feet by pushing off the outside leg.
-catch your landing by siting into the hips and lunging backwards
- counter reach for the floor before pushing off the floor to hop to the other side
- Control and deep range of motion over speed!!

DAY 4

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