Name: Playbook - Marcus Rios - Week 4 Day 2 Workout
Uploaded: 2021-03-03T21:01:26.242Z
Duration: 90 min
Description: Week 4 Day 2 Workout

STTP

BRO I DOMINATED TODAY. Preworkout wit pop smoke and dmx is a deadly combo didn’t even feel like I was working out. Felt like I could run through a wall.

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!

Bridge up to lift your hips up into the air. While holding this position keeping your hips up as high as you can, lift your toes off the ground and slowly walk your heels out as far as you can to straighten your knees. 

Return to starting position keeping your hips up in the air and repeat.

Glute Bridge Walk Out

With legs at 90 degrees hold this position.

Table Top Holds

Squat as normal and at the bottom of the rep hold it for 2 Seconds then push back up.

Squat w/Pause

start in a press-up position and make sure your hands up directly under your shoulders and your feet are in line with your hips. 

Keeping your hips as still as possible, lift one hand and tap it on the opposite shoulder. 

Then repeat on the other side.

Shoulder Taps

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

Start on your side with your feet together and one forearm directly below your shoulder. 

Contract your core and raise your hips until your body is in a straight line from head to feet. 

While holding this position raise your top leg without letting your hips drop for the allotted time for each set, then repeat on the other side.

Active Side Planks

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

Week 4 Day 2 Workout

Kasey

Tylar

Warm-Up

Lucas

Grant Joyner

Justin

Week 1 Day 1 Workout

Kellen

Brandyn

Week 1 Day 2 Workout

Fantastic workout, it really has been helping me.

Week 1 Day 3 Workout

Charles

Week 2 Day 1 Workout

Week 2 Day 2 Workout

EASYYYY bro I can feel myself getting stronger everyday.

Week 2 Day 3 Workout

Grind Hard!!!!!💪🏽💪🏽💪🏽💪🏽

Meachem

Week 3 Day 1 Workout

It was good. I did it with my sister and it was actually easier

Week 4 Day 2 Workout

Community

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