Name: Playbook - Lee Bradbury - W1/D3 Session C
Uploaded: 2022-07-23T08:34:33.812Z
Duration: 30 min
Description: W1/D3 Session C

Over the course of the 12 weeks the sessions remain in the same format as below.

You will carry out the first two exercises as part of a superset. Perform the prescribed reps on the first exercises then go straight into the next before taking the 60 seconds rest. Repeat for 3 sets. 

You’ll then repeat that process for the next two exercises.

If there are any exercises with a weight in the video, it can easily be substituted for a water bottle, cushion or a rucksack with some heavy objects in.

If you have weights, feel free to add them in where appropriate.

If you’re more experienced feel free to increase the duration of exercises such as planks or add in an extra set on each superset.

Over the 12 weeks the movements will increase in complexity.

- Band around wrist and foot.
- Set hands under shoulders and knees under hips.
- Push foot away until parallel with ground.
- Don’t arch low back.

Banded Hip Extension

- Place feet on a bench or box
- Shuffle back so that the legs are almost straight but not quite 
- Lift one leg off the bench 
- Drive the heel of the opposite leg through the bench to lift the hips of the floor and hold for the prescribed time

Hamstring Bridge ISO

- Simple marching on the spot focusing on opposite arm to opposite leg movement like in running
- Ensure full arm swing and thighs to parallel

Marching

- Use a towel, or t-short and lay out flat
- Place foot at the edge so all the toes are on the item
- Curl the toes under, grubbing the object and pulling it inwards
- Splay the toes back out and repeat

Towel Grabs

W1/D3 Session C

W1/D1 Session A

W1/D2 Session B

W1/D4 Session D

W2/D1 Session A

W2/D2 Session B

W2/D3 Session C

W2/D4 Session D

W3/D1 Session A

W3/D2 Session B

W3/D3 Session C

W3/D4 Session D

W4/D1 Session A

W4/D2 Session B

W4/D3 Session C

W4/D4 Session D

W5/D1 Session A

W5/D2 Session B

W5/D3 Session C

W5/D4 Session D

W6/D1 Session A

W6/D2 Session B

W6/D3 Session C

W6/D4 Session D

W7/D1 Session A

W7/D2 Session B

W7/D3 Session C

W7/D4 Session D

W8/D1 Session A

W8/D2 Session B

W8/D3 Session C

W8/D4 Session D

W9/D1 Session A

W9/D2 Session B

W9/D3 Session C

W9/D4 Session D

W10/D1 Session A

W10/D2 Session B

W10/D3 Session C

W10/D4 Session D

W11/D1 Session A

W11/D2 Session B

W11/D3 Session C

W11/D4 Session D

W12/D1 Session A

W12/D2 Session B

W12/D3 Session C

W12/D4 Session D

W1/D3 Session C

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