Name: Playbook - Marcus Rios - Week 2 Day 2 Workout
Uploaded: 2021-03-03T21:00:10.183Z
Duration: 90 min
Description: Week 2 Day 2 Workout

STTP

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!

Stand straight with your feet shoulder-width apart.

Bend over and touch the floor with the palms of your hands.

Walk your hands out, as far as you can while keeping your legs straight, and pause.

Walk back up to the starting position and repeat until the set is complete.

Inch Worms

Sit with bent knees and your feet pressing firmly into the floor, holding a dumbbell in each hand next to your chest. 

Sit back slightly, keeping your spine straight. Exhale as you twist to the left, punching your right arm over to the left side. 

Inhale back to center, and then do the opposite side.

Russian Twist

Start off at the top of a pushup position on the floor, with your arms straight and your hands should be shoulder-width apart. 

Then lift your hips and walk your feet in closer to your hands so that your body forms an upside down V. 

Your legs and arms should stay as straight as possible.

Pike Push Up

Stand with your back pressing against a wall.

Slide downward into a squat position by moving your feet forward until your knees make a 90-degree angle and your hamstrings are parallel to the floor.

Hold this move as long as you can.

Wall Sit

Stand tall with feet hip-width apart. 

Engage your core.

Take a big step forward with right leg.

Lower your body until right thigh is parallel to the floor and right shin is vertical.

Press into right heel to drive back up to starting position.

Repeat on the other side.

Forward Lunges

Get down on all fours, placing your hands 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 each motion working to close grip push ups.

3 Way Push Ups

Place both hands on the floor slightly further than shoulder width apart and feet together behind you, resting on the balls of your feet. This is your starting position. 

Keeping your left foot on the floor, bend your RIGHT knee and bring it in towards your chest. 

Extend your right leg and return to starting position.

Mountain Climber Push Ups

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

Position yourself on all fours on a mat.

Position your hands underneath your shoulders and place your knees under your hips.

Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.

Lower the knee without touching the floor and repeat the lift.

Donkey Kicks

Lie on your right side with your legs straight and feet stacked on top of each other.

With your neck neutral, breathe out and brace your core.

Lift your hips off the mat so that you're supporting your weight on your elbow and the side of your right foot.

Hold this position for the duration of the exercise.

Week 2 Day 2 Workout

Community

More workouts from Marcus Rios