Name: Playbook - Marcus Rios - Week 2 Day 1
Uploaded: 2021-03-03T21:06:03.273Z
Duration: 90 min
Description: Week 2 Day 1

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 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

Banded Glute Bridges

Alternating Dead Bugs

Banded Fire Hydrants

Straight Leg Raises

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.

Resistance Band Push Ups

Week 2 Day 1

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 2 Day 1

Community

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