Name: Playbook - Michael Smith - W2/D7 RECOVERY
Uploaded: 2024-05-13T00:29:39.899Z
Duration: 1 min
Description: W2/D7 RECOVERY

cardio: cutting
Stair Climber, Incline Treadmill, Bike | 20 minutes
( heart rate at 60-70% of max )

cardio: bulking
Stair Climber, Incline Treadmill, Bike | 20 minutes
( heart rate at 60-70% of max )

mobility:
Standing Quadricep Stretch | 30 seconds
Psoas Stretch | 20 seconds
Downward Facing Dog | 30 seconds
Pike Stretch | 30 seconds
Half Kneeling Hip Shift | 30 seconds

Steady State Cardio:
Keep your heart rate in the fat burning zone while performing steady state cardio on either a spin bike, stair climber, or incline treadmill. It can be done first thing in the morning on an empty stomach or immediately after a weight training session.

Aim to keep your heart rate at 60-70% of your maximum heart rate [220 - age in years] for the full session.

Recommend Methods:
Spin Bike / Stair Climber / Incline Treadmill

20 minutes on the stair climber [or alternative steady state cardio] keeping your heart rate at 60-70% of your max heart rate [ 220 - age ].

Post Workout Cardio:

Cardio:

Complete one round of each movement back to back before resting.

tip: Instead of counting second by second for each stretch, you may find it easier to count your breaths as you ease deeper into each hold. Note: one inhale and exhale takes  approximately 2 seconds.

Starting Position:
- Stand up straight with your feet hip-width apart.
- Shift your weight onto your left foot.

Stretching Movement:
- Bend your right knee, bringing your heel toward your buttocks.
- Use your right hand to grasp your ankle.
- Gently pull your heel toward your buttocks until you feel a stretch in your quadriceps muscle.

Form Tips:
- Keep your knees next to each other.
- Stand up straight and engage your abdominal muscles.
- Relax your shoulders during the stretch.

Standing Quadricep Stretch

Starting Position:
- Take a large step forward with either foot.
- Your opposite foot should be straight back, creating a split stance.

Lunge Movement:
- Bend your right knee as far forward as comfortably possibly going past the toes. This places you in a forward lunge position.
- Keep your shoulders relaxed, hips level, chest open, and gaze forward.

Stretching:
- Ease yourself deeper into the lunge by placing your bodyweight forward
- You’ll feel a stretch in the front of your left hip, groin, and thigh.
- Once here, by bending at the torso, lean your body to the side away from the back leg
- Hold for the given amount of time

Psoas Stretch

- Begin by coming to your hands and knees with your wrists underneath the shoulders and your knees underneath the hips.
- Spread your fingers wide and ground down from the forearms into the fingertips.
- Outwardly rotate your upper arms to broaden the collarbones.
- Let your head hang, moving your shoulder blades away from your ears toward your hips.
- Engage your quadriceps to take the weight off your arms, making it a resting pose.
- Rotate your thighs inward, keep your tailbone high, and sink your heels toward the floor.
- Maintain the same distance between your hands and feet as in a plank position.

Downward Facing Dog

Setup:
- Sit on the floor with your legs straight out in front of you.
- Flex your feet.
- Place your hands stretched out straight ahead of you with your fingers extended forward.

Stretching:
- Engage your core muscles and lengthen your spine by lifting your chest toward the ceiling.
- Reach forward as far as you comfortably can, aiming to touch your toes.
- Keep your legs straight throughout the movement.

Pike Stretch

Starting Position:
- Begin in a half-kneeling position on the floor. One knee should be bent at a 90-degree angle, with the other leg extended straight behind you.
- Keep your core engaged and maintain a neutral spine throughout the exercise.

Movement:
- Shift your hips laterally (sideways) toward the side of the bent knee.
- Imagine reaching your hip away from the midline of your body.
- You should feel a gentle stretch along the inner thigh and hip adductors of the bent leg.

Hold and Return:
- Hold the lateral shift for a few seconds, focusing on the stretch.
- Return to the starting position by shifting your hips back to the center.
- Repeat the movement on the other side by switching the position of your legs.

Half Kneeling Hip Shift

Mobility Circuit:

W2/D7 RECOVERY

Abdulhakim?64

Gabriel

Good beginner program , I’m starting from the bottom all over again for a on and off lean athlete and it’s perfect , not overly extensive and not too little for a beginner 👌🏾💯

Joseph

W1/D1 FULL BODY - LEG FOCUSED

David

W1/D2 FULL BODY - BACK FOCUSED

W1/D3 RECOVERY

W1/D4 REST

Ernest Ubaonu Jr.

Oskarllys

Adolfo Sanchez

W1/D5 FULL BODY - CHEST FOCUSED

Shawn

W1/D6 FULL BODY - SHOULDER FOCUSED

W1/D7 RECOVERY

Kourtney

W2/D1 FULL BODY - LEG FOCUSED

W2/D2 FULL BODY - BACK FOCUSED

W2/D3 RECOVERY

W2/D4 REST

Great workout. Seeing improvement to lifting heavier with less reps!💪🏽

Rudy

Atal Hussain Khil

W2/D5 FULL BODY - CHEST FOCUSED

W2/D6 FULL BODY - SHOULDER FOCUSED

fares

W3/D1 FULL BODY - LEG FOCUSED

W3/D2 FULL BODY - BACK FOCUSED

W3/D3 RECOVERY

W3/D4 REST

W3/D5 FULL BODY - CHEST FOCUSED

W3/D6 FULL BODY - SHOULDER FOCUSED

W3/D7 RECOVERY

W4/D1 FULL BODY - LEG FOCUSED

W4/D2 FULL BODY - BACK FOCUSED

W4/D3 RECOVERY

W4/D4 REST

W4/D5 FULL BODY - CHEST FOCUSED

W4/D6 FULL BODY - SHOULDER FOCUSED

W4/D7 RECOVERY

W5/D0 PHASE II

Alfonso

CaSean

It was good, only question/concern…..if this was chest focus why only the 2 exercises to target beside pushups?

W2/D7 RECOVERY

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