Name: Playbook - Marcus Rios - Week 1 Day 3
Uploaded: 2021-03-03T21:05:49.771Z
Duration: 90 min
Description: Week 1 Day 3

Chloe

Laurie

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 with your feet shoulder width apart and flat on the floor in the beginning squat position. 

Carefully lower yourself into the squat keeping the tension on the band as you bend your knees. 

Return to the starting position, pressing your knees outward slightly to keep the band in place.

Banded Squats

Table Top Walks

Place a resistance band right above your knees and stand with your feet hip-width apart.

Squat down into an athletic stance and take a step to the left.

Keep taking small steps to the left and then repeat on the right side. PROPER FORM AND BREATHING PATTERN.

Lateral Band Walks

Lie on your side and position yourself on your bottom elbow and side of your foot. Lift your hips in the air, forming a straight line from ankles to shoulders, and brace your core

While keeping your torso stable, raise your top leg without bending your knee. Do not let your hips drop. Return to starting position

Active Side Planks

Grab the resistance bands with your palms facing out 

In a seated position raise both arms w/band above. 

Bring your hands down and out to shoulder height and then let them back up.

This completes one repetition.

Seated Lat Pull Downs

Contract your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso.

Hold this V-shaped position for several seconds to begin. As you get stronger, hold the position longer.
Return to your starting position slowly while continuing to keep your abs engaged and tight.

V Sit Extensions

Single Leg Banded RDLs

Banded Curls Burnout

Stand with your torso upright, your feet hip-width apart and your toes pointing forward.

Raise your heels off the floor and squeeze your calves.

Return to the starting position, by slowly lowering your heels, and repeat. PROPER FORM AND BREATHING PATTERN.

Calf Raises

Week 1 Day 3

Dion

Warm-Up

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.

Week 1 Day 3

Community

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