Name: Playbook - Michael Smith - W1/D1
Uploaded: 2024-01-07T10:32:57.576Z
Duration: 25 min
Description: W1/D1

This Workout was Simply Amazing I Highly Recommend people To try It out ༆

𝘝𝘠𝘙𝘕𑁍

Mark

The program is really easy to follow when it comes to reaching certain goals like bulking and getting lean

Rayhan

Darryl

Back after 2weeks. This was a challenge!👍🏿

Anaias

Kasen Obedoza

A’Jhuan

Broooo this is crazy good never really work my core directly…this going to be a game changer!

Xavier

- Jump rope with the rope passing under your feet once each jump

[ Warm up ] Jump Rope

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

[ Warm up ] Mountain Climbers

- From a high pulley grip rope just forward or to the sides of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows toward your knees
- Slowly return back to starting position

Cable Crunch

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Tuck your legs, bringing your knees forward and up to your chest 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Knee Raise

[ Superset ]

- Start in a high plank position
- Bring your knee toward your opposite elbow one at a time
- Alternating back and forth for time or reps

12 reps each side

Knee to Elbow Plank

W1/D1

OFF DAY

W1/D3

W1/D5

W2/D1

It seems so simple, but I’ll be damned if it’s not effective! Just focus on doing every rep absolutely perfect, 😰

W2/D3

W2/D5

W3/D1

The exercise swaps were right on time. Just when you think you’re used to it, switch it up to keep challenging yourself. 💪🏾

W1/D1

Community

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