Name: Playbook - Michael Smith - W1/D3
Uploaded: 2024-01-07T10:32:57.593Z
Duration: 25 min
Description: W1/D3

Darryl

A’Jhuan

- 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

- Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball, feet should be bent at the knee and pressed firmly against the floor
- Lower your torso into a stretch position keeping the neck stationary at all times
- With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals (The lower back should always stay in contact with the ball)
- Exhale as you perform this movement and hold the contraction for a second
- As you inhale, go back to the starting position
- Repeat for the recommended amount of repetitions

Stability Ball Crunch

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- Tuck one knee 
- Repeating the push up then tuck the opposite knee

Knee-down Push-up

[ Superset ]

- 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 one 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions alternating to each side

12 reps each side

Hanging Knee Raise to Side

W1/D3

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

W1/D1

OFF DAY

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, 😰

W1/D3

Community

More workouts from Michael Smith