Name: Playbook - Meredith Mack - W3/D1
Uploaded: 2022-04-02T22:18:29.948Z
Duration: 35 min
Description: W3/D1

- Bend forward and walk hands out into a plank position 
- Either hold plank position or do a push-up before walking hands back in towards feet and standing up

Bend Forward Walk out to Plank or Pushup

- Remain tall through your torso as you pull bar in the direction of your chest
- Think about engaging the sides of your back
- Resist the urge to lean back to assist in pulling the bar down
- Instead imagine you're pulling yourself up to the bar as you initiate pulling the bar down

Lat Pulldown - Opposing Arc/Path

- Maintain a relatively stable, unmoving torso (try not to lean back or use momentum to lift weights) 
- Engage shoulder muscles as you move arms out and up 
- Pause momentarily at the top before controlling DBs back down and in to starting position 
- Elbows stay the same amount of bent from start to finish

Lateral Deltoid Raise - DB - Standing

- Keep elbows high but stay mindful of how shoulder joint feels 
- Maintain stable body position 
- Let arms move around you

Rear Deltoid - Rope Cable Pull

- Keep elbows by your side 
- Maintain upper arm position 
- Slowly extend arms down toward front of thighs 
- Squeeze backs of arms

Triceps Extension - Cable

- Keep torso as still and stable as possible 
- Maintain upper arm position throughout the set 
- Do not allow upper arm to shift forward or backward 
- Squeeze biceps and keep them tight as you lower weights and extend arms into straightened position

Biceps Curl - Standing - DB

W3/D1

Chad Sugimoto

W1/D1

W1/D2

Beautiful walk in Central Park. I never been. I know perfect tour guide. 😉 I might have went over the top 3:30hrs outdoors on bike.

W1/D3

W2/D1

W2/D2

Meredith honest could easily be sprint interval training set from any running coach. Warmup different sprint intervals from speed to on/off vary rest and end cool down. Knowledge of fitness always sharing we are all blessed!! Love and positive vibes!!

W2/D3

W3/D2

W4/D1

W4/D2

Another well structure and kick my butt challenge
Meredith! Finish with views of Central Park makes me Happy!

W3/D1

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