Name: Playbook - Marcus Rios - Week 2 Day 3 Workout
Uploaded: 2021-03-03T21:00:24.308Z
Duration: 90 min
Description: Week 2 Day 3 Workout

STTP

EASYYYY bro I can feel myself getting stronger everyday.

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!

With your feet positioned in your ideal squat form and stance, perform the exercise by slowly squatting down into a deep squat position. Hold the bottom of the squat for a moment then return to starting position and repeat.

Tempo Squats

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. then lower back down to the starting position.

Bird Dog

Tighten your abdominal and buttock muscles.

Raise your hips up to create a straight line from your knees to shoulders.

Squeeze your core and try to pull your belly button back toward your spine.

Slowly raise and extend one leg while keeping your pelvis raised and level.
Hold.

Return to the starting position with knees bent.

Perform the lift with the other leg.

Single leg Glute Bridges

Get in the pushup position, only put your forearms on the ground & back of your hand. 

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

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

Lay down with your back on the ground and your knees bent and pointed towards the ceiling.

With your arms on your side raise your shoulders slightly off the ground.

Using your abs rotate your right hand down to your right foot and then back up.

Then do the same thing with your left hand.

Alternate back and forth for the desired amount of repetitions.

Heel Touches

Lie face down on a mat with your arms stretched above your head (like Superman)

Raise your right arm and left leg about 5 to 6 inches off the ground (or as far as you comfortably can)

Repeat with the opposite arm and leg.

Supermans

Bend slightly at the elbows to keep tension in your triceps. Keeping your body straight, slowly lower yourself as far as possible without hitting the floor. Pause, and then push back up to the starting position without locking your elbows out.

Week 2 Day 3 Workout

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