Name: Playbook - Marcus Rios - Week 3 Day 1 Workout
Uploaded: 2021-03-03T21:00:44.116Z
Duration: 90 min
Description: Week 3 Day 1 Workout

Grind Hard!!!!!💪🏽💪🏽💪🏽💪🏽

Meachem

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!

Start by standing up tall.

Step forward with one foot until your leg reaches a 90-degree angle. 

Lift your front lunging leg to return to the starting position.

Repeat

Active Lunges

Turn one foot out so that your toes face outward and foot is parallel on the ground, and simultaneously bring your other leg under your body and through, brushing the ground with the hip, and extending the leg. 

Ensure palms stay flat on the ground and are placed directly underneath the shoulders.

Kick Sits

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. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.

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

Single Leg Glute Bridge (Tempo)

Lie on your back with arms above and lift your legs until they're perpendicular to the floor.

Extend your arms, lift your shoulders off the floor and try touching your feet with your hands.

Return to the starting position and repeat. PROPER FORM AND BREATHING PATTERN.

Toe Touches

Lay on your back with your arms above. 

Extend legs about 2 inches above the ground and hold in a locked out position.

Leg Raise Hold

On your stomach start with your hands face down 2 inches about the ground by your side.

Slowly in a circular motion swing hands above. Then rotate hands with palms facing up & swing back down.

Stomach Wind Mills

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

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

Get down on your hands and knees and assume the standard push-up position.

Next, bend your elbows and lower your body down until it is halfway to the ground.

Push yourself back up to the starting position. This completes one rep.

Week 3 Day 1 Workout

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