Name: Playbook - Marfred Suazo - W4/D6 GPP
Uploaded: 2021-01-18T11:48:47.846Z
Duration: 45 min
Description: W4/D6 GPP

Amazing 4 week plan not your basic regular routine workout. Plan is very thorough-description are meticulously written; I knew exactly what to do and how my form should be. As I went forward with the plan I noticed how I was gaining strength day by day and I could procede to increase the weights also helped a lot with my mobility. Absolutely Loved it! Looking forward to many more. Most likely to re -do this one again🌟🌟🌟🌟🌟

Place resistance band between the mid foot of both feet and get into a wide stance. Place the other end of the band over the neck and start marching in place. Get the knees high while engaging the hips and glutes with each step

Banded March

Stand on platform under loaded trap bar. Squat down until thighs are parallel to floor with knees pointed same direction as feet and feet flat on platform. Grasp handles to sides. Posture chest up with back arched tightly.

Lift weight upward by extending knees and hips until straight. Pull shoulders back at top of lift if rounded. Return weights to floor by bending hips back while allowing knees to bend forward. Repeat.

Deadlift hexagon

Exercise Variation: As you develop your jumping and landing skills, you can progress the exercise intensity and complexity by: (1) driving your arms behind you during the downward phase (2) driving your arms forward or upward during the jumping phase, (3) driving your knees towards your chest during the jumping phase., or (4) increasing the height of the raised platform or box.

Box jump variation

Lower body with hips straight by slowly straightening knees. Position hands forward, ready to push body weight back up off of surface. Control descent only with hamstrings as low as possible before catching body by quickly placing hands on elevated platform and rapidly pushing off against platform, just enough to assist hamstrings in raising body upward. Return to upright kneeling position and repeat.

Nordic curl

Banded press downs

Exhale and curl (bend) your knee, bringing your heel towards your buttock without moving your thigh, lifting your hips off the mat or arching your low back.
Continue bending your knee until your heels near, or touch your buttock, or you reach the limits of your comfort level.

Banded hamstring curl

Stand with the feet shoulder-width apart and the knees slightly bent, and hold a kettlebell with both hands with the palms facing down. Squeeze the handle in both hands, keep the back straight and sink back into the hips to pull the kettlebell back between the legs under the hips. Lift the chest, quickly push the hips forward, and pull the knees back to swing the kettlebell up in front of the body (Tip: the strength to move the weight should come from the legs and hips, NOT the shoulders.) Allow the kettlebell to come up to chest height before pulling it back down between the legs and slightly sinking back into the hips to prepare for the next repetition.

kB swing

Power Walking with the sled is the Tai Chi of speed and strength training. To build a fast and strong sprinter or jumper, we must first have an athlete use long strides with the feet close to the ground and using the heels to pull the body and sled forward. Try for 40-60 yards at a time.

GPP sled work

W4/D6 GPP

What a session!
Please upload new workouts🔥😜

Benito

Will

Amazing session. Enjoyed every moment!

I hope that you will upload many more workout💪🏻😛

W4/D6 GPP

Community

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