Name: Playbook - Marcus Rios - Week 3 Day 2
Uploaded: 2021-03-03T21:07:03.011Z
Duration: 90 min
Description: Week 3 Day 2

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!

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

Single Leg Banded RDLs

In a seated position Hold the band just outside your shoulders, your arms bent and palms facing forward. 

Press the band directly over your shoulders until your arms are straight. Lower your hands to the starting position.

Seated Overhead Press

Lie on your back and extend your arms and legs toward the ceiling.

Lower your right leg and extend your left arm behind your head.

Return to the starting position and repeat with the opposite arm and leg.

Keep switching sides until the set is complete.

Dead Bugs

Grasp the ends of the band in each hand, with your palms facing your thighs.

Bend your elbows and bring the band up to your shoulders without moving the upper arms.

Lower your forearms back and repeat.

Banded Hammer Curls

Standing A- March Hold

Lying Banded Pull Downs

Complete 3 reps for each push up position totaling=9 reps.

3 Way Push Ups (Close, normal, wide)

Banded Shrugs

Week 3 Day 2

Deon

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 3 Day 2

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