Name: Playbook - Marcus Rios - Week 1 Day 1
Uploaded: 2021-03-03T21:05:22.116Z
Duration: 90 min
Description: Week 1 Day 1

Victor

STTP

My son is 12 and he’s really enjoying your body weight program. He will be following that this football season to keep his muscles growing. Thanks.

Great first workout. We did 30 min (4 rounds).

Chloe

Miles

LIGHT. WORK. 💪💪 I can feel myself getting stronger doing these workouts everyday

Resistance Band Strength Training

Time To Train Hard! 

Remember to train at your own pace if needed so feel free to adjust reps and set if needed. Quality is always a must so make sure you’re performing quality reps to get the most out of this workout. As always feel free to reach out & message me to let me know how training is going for you. Let’s Dominate!

Stand upright, with your hands at your hips.

Take a large step backward with your left foot.

Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.

Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.

Alternate legs, and step back with right leg.

Banded Lunges

Push Up Reaches

Place the resistance band around both thighs, so it rests just above your knees. 

Keep your arms at your side, press your knees out against the bands, and raise your hips towards the ceiling. 

Squeeze your muscles tight, hold for 2-3 sec, and release.

Banded Glute Bridges

Allow your shoulders and lower back to fall heavy to the floor.

Draw your shoulders down away from your ears. To get into the starting position, lift your hands so your elbows are above your shoulders with your fists facing in toward each other.

Lift your legs so your knees are directly over your hips.

On an exhale, slowly lower your right arm and left leg until they’re just above the floor.

On an inhale, bring them back to the starting position.

Repeat on the opposite side.

Alternating Dead Bugs

Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.

Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.

Lower your leg to starting position to complete

Banded Fire Hydrants

Lie on your back with your hands by your sides or underneath your glutes. Keep your legs straight or just slightly bent.

Raise your legs until your body is in an L shape.

Pause, lower both legs slowly and then return to the starting position.

Repeat until set is complete.

Straight Leg Raises

Lie on your side, with legs stacked and knees bent at a 45-degree angle.

Rest your head on your lower arm, and use your top arm to steady your frame. Be sure that your hipbones are stacked on top of one another, as there is a tendency for the top hip to rock backward.

Engage your abdominals by pulling your belly button in, as this will help to stabilize your spine and pelvis.

Keeping your feet touching, raise your upper knee as high as you can without shifting your hips or pelvis. Don’t move your lower leg off the floor.

Pause, and then return your upper leg to the starting position on the ground.

Clam Shells

Get in the pushup position, only put your forearms on the ground and the back of your hands with palms facing up.

Squeeze your glutes and tighten your abdominals.
Keep a neutral neck and spine.

Create a straight, strong line from head to toes – a plank, if you will.

Hold that position.

Planks

Bring yourself to the ground and place your hands below your shoulders and your feet directly behind you.

Wrap a resistance band behind you so that the band is stretched across your upper back – not your neck. Brace your core and maintain a flat back.

Slowly lower yourself and once your upper arms are parallel with the floor, pause, and return to the starting position. Feel the tension in your chest and triceps as the band provides resistance.

Week 1 Day 1

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