Name: Playbook - Marcus Rios - Week 2 Day 1 Workout
Uploaded: 2021-03-03T21:00:00.135Z
Duration: 90 min
Description: Week 2 Day 1 Workout

STTP

Charles

I felt like I actually pretty good on this one.

It was great I feel like I’m getting better

Torian

Merdan

Time To Train Hard! 

Remember to train at your own pace 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!

Start by standing straight and bracing your core muscles. Then take a giant step backwards with your left foot. Bend your right knee until it's at 90°, and lower your left knee until it is also bent at a right angle. Then push back up and return to the starting position.

Reverse Lunges

Push Up Holds

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

Lift your hips off the ground until your knees, hips and shoulders form a straight line.

Hold your bridged position for a couple of seconds before easing back down.

Glute Bridges

To perform a straight-leg sit-up, start in a sit-up position. Then straighten your legs out. 

You don't have to go too far forwards with this exercise, just high enough that your upper back is off the ground. 


When performing this exercise you can either hold your arms in front of you or fold your arms across your chest.

Straight Leg Sit Ups

Lie down on your back, facing up.Place both your hands in the air.

Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height, and lift the left leg so it hovers a few inches off the floor.

Repeat this motion for up to 20 seconds.

Flutter kicks

With your arms straight overhead, Keep your head straight, arms straight, and shoulders up (towards your ears).

Pull your hands down until your hands are even with your chin. Return to the starting position (controlling the resistance). Repeat.

Lying Lat Pull Downs

Put both hands and knees on the floor.

Place your right foot near your right hand and extend your left leg behind you. 

In one smooth motion, switch your legs, keeping your arms in the same position. 

Switch your legs back and forth twice, such that your right leg is again close to your right hand.

Mountain Climbers

Bend the elbows behind you and count to five as you slowly lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides. Slowly straighten the arms, counting for another five, coming back to plank position. This counts as one rep.

Tempo Push Ups

Lower the front of your body with your arms until your chin nears the floor while keeping your elbows close to your body. At the bottom of the movement, swoop your head and shoulders upward while lowering your hips until they almost touch the floor. Reverse the motion and return to start.

Judo Push Ups

Week 2 Day 1 Workout

Kasey

Tylar

Warm-Up

Lucas

Grant Joyner

Justin

Week 1 Day 1 Workout

Kellen

Brandyn

Week 1 Day 2 Workout

Fantastic workout, it really has been helping me.

Week 1 Day 3 Workout

Week 2 Day 2 Workout

EASYYYY bro I can feel myself getting stronger everyday.

Week 2 Day 3 Workout

Grind Hard!!!!!💪🏽💪🏽💪🏽💪🏽

Meachem

Week 3 Day 1 Workout

It was good. I did it with my sister and it was actually easier

Week 3 Day 2 Workout

Week 3 Day 3 Workout

Week 4 Day 1 Workout

BRO I DOMINATED TODAY. Preworkout wit pop smoke and dmx is a deadly combo didn’t even feel like I was working out. Felt like I could run through a wall.

Week 2 Day 1 Workout

Community

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