Name: Playbook - Michael Asibuo - Week 3 day 5
Uploaded: 2023-07-05T22:51:40.256Z
Duration: 60 min
Description: Week 3 day 5

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Superset

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Week 3 day 5

Workout was amazing. I found him online on Instagram and this definitely was a challenge. I can feel the workout working haha. Burned about 500 calories during this and wasn’t even able to finish everything

Alejandro

It was great ! Is there something I can do to help me with pull up ? 
Thank you

I was something !!!! Great workout. First day back to the gym.

Week 1 day 1

Perfect length, you feel the burn during every exercise, and a very efficient lower body work-out! One of my favourite work-outs I’ve done in a while!

Week 3 day 5

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