Name: Playbook - Marcus Rios - Week 1 Day 2
Uploaded: 2021-03-03T21:05:32.907Z
Duration: 90 min
Description: Week 1 Day 2

STTP

Chloe

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 up straight and hold an exercise band out in front of you at around chest height. 

Your hands should be shoulder width apart. 

Then pull the band apart, squeezing your shoulder blades together. 

Then return to the starting position.

Standing Band Pull-Aparts

Get down on all fours, placing your hands slightly wider than your shoulders.

Straighten your arms and legs.
Lower your body until your chest nearly touches the floor.

Pause, then push yourself back up.

Repeat.

Push Ups ( Normal Grip )

Grasp the ends of the band in each hand, with your palms facing your thighs.

Bend your elbows and bring the band up to your shoulders without moving the upper arms.

Lower your forearms back and repeat.

Banded Hammer Curls

Get on all fours with your hands together under your chest. Position your index fingers and thumbs so they’re touching, forming a diamond shape, and extend your arms so that your body is elevated and forms a straight line from your head to your feet.

Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat. 

Stop just before your chest touches the floor, then push back up to the starting position.

Diamond Push Ups

Banded Lat Pull Down

Start in a plank position but with your hands out wider than your shoulders. 

Begin to lower your body by bending your elbows, keeping your core tight and your back flat, until your chest grazes the floor.

Wide Grip Push Ups

Banded Chest Press

Grasp the band with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips. 

Initiate the movement by extending the elbows and flexing the triceps. 

Pull the band downward until the elbows are almost locked out and then slowly lower under control back to the starting position.

Tricep Extensions

Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. 

Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. 

Hold this position for a few seconds, then lower back down to the starting position.

Bird Dogs

Week 1 Day 2

Dion

Warm-Up

Victor

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.

Week 1 Day 2

Community

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