Name: Playbook - Michael Smith - W3/D3
Uploaded: 2024-01-07T10:32:57.781Z
Duration: 25 min
Description: W3/D3

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

Darryl

- 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

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor throughout the movement

Crunch

- Step up on a platform and grab the parallel bars while keeping your arms to your sides and elbows extended
- Bring your shoulders back, engage your abs, and squeeze your glutes
- Step off the platform to suspend yourself in the air and lean forward slightly
- Tuck your body upward 
- Release

Gymnast Tuck

[ Superset ]

- Stand tall with your feet about shoulder-width apart
- Hold the landmine bar with both hands (fingers interlaced) and your arms fully extended in front of you
- In a large, arcing motion, pivot the bar over to the left side of your body, keeping your right arm straight and letting your left elbow bend as the bar reaches waist level
- Be sure to follow the bar with your head and chest (You should be twisting from the thoracic region)
- In one motion, rotate the bar all the way to the other side, replicating the same position on the right 
- That’s one rep
- Repeat for desired reps

Landmine Wipers

W3/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

A’Jhuan

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, 😰

W3/D3

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