Name: Playbook - Michael Smith - W3/D5
Uploaded: 2024-01-07T10:32:57.794Z
Duration: 25 min
Description: W3/D5

- 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
- Raise your legs, bringing your feet toward the bar
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Leg Raises

[ Superset ]

- Start in a high plank position
- Drive one knee forward toward the opposite wrist
- Raise your knee from wrist to above the elbow with power (like you are drawing a line with your knee up the back of your arm)
- Return to high plank, then repeat on the opposite side

12 reps to each side

Dynamic Plank

W3/D5

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

Darryl

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/D5

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