Name: Playbook - Joshua Linn - Wk2 Day 1
Uploaded: 2023-03-14T17:42:12.723Z
Duration: 70 min
Description: Wk2 Day 1

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat/Cow

4pt Arrow

-Hands and knees starts
-Lift one like to the side and hold for 2-3 seconds
-Release to the floor

5 reps each side

Hip Lifts

Donkey Kicks

1/2kn Knees Over Toes

Worlds Greatest Stretch

90/90 Ankle + Knees

90/90 Switches

1/2kn HF Lift

Mini Band Steps

Mini Band Extension

Banded ISO Row

Supermans

Glute Bridge

High Knees

Butt Kickers

A-Skip

Straight Leg Sprints

B-Skip

C-Skip

Mario’s

Knee Drive Bounds

Warm up

M1: Knee Drive+Extension 
M2: Wall Work Switches
M3: 3 Hurdle Sprint
M4: Sprint 20 yds

Do 3 rounds of M1 before going to M2. 3 rounds of M2 before M3, and so on

Knee Drive + Extension WW

Switches WW

3 Hurdle Start + Sprint

-Space out 2 cones that are 10yds apart 
- Rest 45 seconds in between sets

Sprints

Acceleration Work

Trap Bar Dead Lift is the only exercise you do 4 rounds of. The other two is just 3 rounds.

Normal trap bar set up. Put safety bars of clips about knee height. 

Try to pull the trap bar straight up. 

Hold this for 20 seconds.

Trap Bar ISO

-Same stance as 90/90 Lifts
-Now you will sit up so your on both knees
-Hips come forwards, squeeze your glutes
-Slowly lower down
-Repeat, after 10 reps switch your legs and repeat

90/90

-Pull yourself up with you back and arms 
-Squeeze your core
-Squeeze shoulder blades together

Pull Ups

D1 Block A

Inverted Row you only do 4 rounds of. The other two exercises are 3 rounds.

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

-10 each leg

Dumbbell walking lunges

-Arms slightly in front of you
-Shoulders back
-Contract your bicep as you pull the weight towards your shoulders
-Hold for a second 
-Slowly release

Dumbbell Curl

D1 Block B

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-Holding yourself in a side plank position
-Top hand will have a band in the hand
-Row with the band that has the hand

-10 each side

Side Plank + Row

D1 Block C

-Keep lower part of your back connected to the ground
-Crunch up to touch your toes

Wk2 Day 1

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