Name: Playbook - Matthew Choi - Week 3: Day 1
Uploaded: 2022-12-28T13:48:21.942Z
Duration: 45 min
Description: Week 3: Day 1

Easy Pace Run

Sled Backpedal Pull

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

- Holding the end of the landmine bar in goblet position with feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine goblet squat

Back Extension

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Reverse step down

Isometric pallof hold

Week 3: Day 1

Week 4: Day 7

Week 4: Day 6

Week 4: Day 5

Week 4: Day 4

Nathan

Week 4: Day 3

Week 4: Day 2

Week 4: Day 1

Week 3: Day 7

Week 3: Day 6

Week 3: Day 5

Week 3: Day 4

Lost focus for a couple weeks but back on track

Week 3: Day 3

Week 3: Day 2

Week 2: Day 7

Week 2: Day 6

Week 1: Day 5

Week 2: Day 4

Finally got a membership instead of finding alternatives to exercises

Week 2: Day 3

Week 2: Day 2

Week 2: Day 1

Week 1: Day 7

Week 1: Day 6

Had no sled, so alternated with isometric wall pushes. I fell well stretched

Week 1: Day 3

Week 1: Day 2

Had no sled, so used a wheel barrel. Done for the day

Rachel Bodog 

Added chest press 50 lbs 
And RDL 40 lbs
Step ups 40 lbs
Step ups with leg raise 25 lbs

Week 1: Day 1

Week 1: Day 4

Week 3: Day 1

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