Name: Playbook - Matthew Noszka - W4/D3 Full body and abs
Uploaded: 2021-01-18T11:47:11.364Z
Duration: 45 min
Description: W4/D3 Full body and abs

Warm up run 10 min

Circuit 1 : 3x 
Ball slams
Burpees
Assault bike 
Sled push 

Circuit 2 : 3x
Ab rollout 
6 inch scissors
Russian twist 

Cool down

Warm-up run

You get a nice long rest after each round in this circuit to recover from the bike and sled push.
Make sure you are pushing hard throughout to earn that recovery time

- Keeping your back straight, squat down, pick up the ball off the floor 
- Bring the ball over head, thursting your hips in an upward motion
- Slam the ball to the ground, catching it on the bounce, and repeat

Ball slams

- Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
-Push your hips back, bend your knees, and lower your body into a squat.
-Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
- Once in pushup position, lower your chest to the floor.
-Explode upward bringing your knees to chest, landing in a squat position then stand with hands over head

Burpees

- Increase speed as your feel comfortable

Assault bike

- Chose weight that's comfortable for you
- Start by pushing sled forward then pulling on the return, with keeping butt as low as possible

Sled push

Circuit 1

Feel the burn here. 
3-4 rounds depending on your fitness level 
Shorter rest period needed for these exercises

- Position in front of you while you kneel on a mat
- Grab the handles of the abs wheel, and place your full weight on the device - begin to roll the wheel outward, keeping your core engaged and back flat
- Extend yo your comfort level and repeat

Ab rollout

- Lay on your back keeping lower back pinned to the ground
- Lift legs together 6 inches off the ground
- Spread legs apart as wide as you can, close them back to starting position

6 inch scissors

- Hands behind head
- Back flushed to the ground
- Lift feet and begin to raise knees to chest then kick your
feet upward towards the sky

Reverse crunch

-Sit on the ground with your legs elevated roughly 6-8 inches off the ground
-Pick up an object (ball, dumbbell, kettlebell) with both hands 
-Rotate your upper body and tap the ground back and forth on each side of your body
-Keep your lower body stationary throughout and breathe

Russian twist

Core circuit

- 5-10 minutes of easy effort 
running or run-walking after your workout

Cooldown

W4/D3 Full body and abs

Gonçalo

Jonathan Reyes

Chris

W1/D1 Full body

Another wicked pump, left the gym with some serious soreness haha it feels great!!

Kevin

It was great. I’m trying to get my weight up from 129 to 165-170 in muscle. Is your program going to help me achieve that?

Volcy Destine

L.J.

W1/D2 Shoulders, chest , back

Khadija

I forgot to complete it on the app but I killed this yesterday!! I’m sore AF today. I can’t even laugh without the pain on my “abs” 😂

Karina

W1/D3 Full body and abs

As a former college soccer player I forgot how intense conditioning was, crazy how underrated band work is!

Never did anything like it. I feel amazing!

Dion

Amazing workout! I was so motivated that I was not expecting the assault bike to be the cool down.

W1/D4 Lower body

Jake

It was super hard probably one of the hardest ones yet the core at the end got me but gotta love it! I was wondering if you have any advice on how to get my body to the next level I’m 16 about to be 17 and iv started eating healthy and doing your program I was wondering if you have any other advice for me

Caleb

W1/D5 Arms, abs

Haha that was crazy! But made 110 under 10 so feeling good!

Max Hultner

Gentiana

It’s the first 75 degrees in Kentucky today, combined with this workout... killer! Feeling great.

W1/D6 Optional challenge day

In just one week I can tell the difference in my strength!! Wow! Does that mean I increase weights? Or maintain that. (Remember I’m the one who wants to tone and be lean) sorry I always have questions 🥴

Thank you Matthew. Going on my second week!

Patrick

Wow! 🙌🏽 In just one week I can feel myself stronger doing this workout. It was still tough but I can tell the difference. Hoping to see results on my body too.

W2/D1 Full body

Knocked out with an hour before the gym closed! Best believe I was worked up 🤘🏽

One of the sets didn’t have a rest timer :/

Bradford

W2/D2 Shoulders, chest , back

It was Great! Had a tough day today and this definitely helped relieve some stress. Thank you so much!

Great workouts thus far, have never been this sore for this long before... Would love to see what a stretching session looks like for you.

W4/D3 Full body and abs

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