Name: Playbook - Legal Weight - Day 3 Conditioning Day
Uploaded: 2024-04-27T01:18:39.585Z
Duration: 75 min
Description: Day 3 Conditioning Day

Lower body prep. As you take a few steps, pull knee all the way to your chest

Walking Knee Drives

Lower body prep. Take a step in one direction, shift weight all the way to that side bending that knee while the other leg stays straight. Rock from left to right then swing the trailing leg around and repeat

Lateral Walks

Stack hands directly under your shoulders. Feet hip width apart. Don't let hips drop, don't push your butt too high in the air, don't let your shoulder blades sink down.

Tall Plank

Warm up

Keep seated as you power through the legs and arms

Assault Bike

Lay down onto your back. Legs straight in the air as vertical as possible. Grab the med ball & reach for your toes.

Med Ball Toe Touch

Circuit 1

The treadmill will be 1 minute sprints with 30 seconds rest in-between intervals. Start on an incline of 2% & go up 1% each round

Treadmill Jog/Run

Circuit 2

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

Lay flat on the ground. Elevate legs about a foot off the ground. Lift shoulder blades off the ground, chin tucked. Hold arms over head as you rock back & forth.

Hollow body rocks

Circuit 3

Spend 10 minutes stretching. Its a bit difficult to program reps/sets with stretches so spend about 3-4 minutes for each one.

Place one leg in front of you, try to get 90° knee flexion. If your hips are tight, you may need to bring your foot closer to your body. That’s ok, it’ll get better the more you practice. Your back leg should be fairly straight. Slowly lower your chest to the ground getting as close as possible. Slowly come up, inhale then back down as you exhale. 2-3 sets, 6-8 reps total or 30-45 seconds each leg

Pigeon stretch

I’m a seated position, arms in front of you, bend both legs. Use your hips to power up, lock out and slowly back down to starting position. 2-3 sets, 6-8 reps total or 30-45 seconds each side

Shin box

Use a bench or box to get into a forearm side plank. Place the bottom leg straight out and cross your other leg over. Slowly drop your hip down to the ground as far as you can until you feel a stretch. Slowly come back up and repeat. 
2-3 sets 6-8 reps total or about 30-45 seconds each side

QL stretch

In a half kneeling position (you can use a box for assistance like I’m demonstrating) grab onto your back foot & slowly push your hips forward. Squeeze your glute (the side that you’re holding onto the foot). Slowly rock back n forth. Push forward until you feel a stretch then rock back. Don’t over stretch or push forward too much as the hip flexor muscles are connected to your back & this may cause back tightness if pushed to far forward.

Hip Flexor/Quad Stretch

Circuit 4

Day 3 Conditioning Day

Day 1 Deadlift Day

Day 2 Bench UP

Day 3 Conditioning Day

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