Name: Playbook - Marcus Rios - Week 4 Day 3 Workout
Uploaded: 2021-03-03T21:01:43.370Z
Duration: 90 min
Description: Week 4 Day 3 Workout

Great 4 week man lookin' forward to the next 4 !

Laurie

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 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

Begin in the plank position with your hands underneath your shoulders and your body in one straight line. Slowly move & make sure your core is engaged and no arch in your lower back.

Lateral Plank Walk

Start standing tall, feet hip-width distance apart.

Take a wide step out to the left. Bend your left knee as you push your hips back. 

Push off with your left leg to return to standing.

Lateral 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 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

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

With your arms straight overhead, Keep your head straight, arms straight, and shoulders up (towards your ears).

Pull your hands down until your hands are even with your chin. Return to the starting position (controlling the resistance). Repeat.

Lying Lat Pull Downs

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

Week 4 Day 3 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.

STTP

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 3 Workout

Community

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