Name: Playbook - Nathan Tsuji - May Day 7!
Uploaded: 2022-12-31T21:30:38.958Z
Duration: 15 min
Description: May Day 7!

Hopefully you have your numbers saved from the day three workout, because it’s time to do it again. Repetitions and routine is how you get stronger! Did you forgot… here is how you get your rep counts! 
For dips and push-ups here’s what you do.
Take the number you write down, and multiply it by .75
So if you gave out at 16 dips, multiply 16x.75 which gives you 12. That is your number of dips for the set! If it gives you a not while number… round up to the nearest full number.
For your air squats, take the number you started to feel the burn at, and add 7.
For the side hollow ups or sit ups, take the number you felt the burn at, and add 11, that’s your number!

Aight here we go. Grab a calculator because it’s math time!!!
For dips and push-ups here’s what you do.
Take the number you write down, and multiply it by .75
So if you gave out at 16 dips, multiply 16x.75 which gives you 12. That is your number of dips for the set! If it gives you a not while number… round up to the nearest full number.
For your air squats, take the number you started to feel the burn at, and add 7.
For the side hollow ups or sit ups, take the number you felt the burn at, and add 11, that’s your number!

Remember the number you wrote down when you started to feel the burn? Add 7 and that’s your rep count!

Keep your knees over your second toe when you squat, chest up, core tight. Bend until your thighs are parallel to the ground!

Air squat!

Remember your rep number is your max reps from yesterday multiplied by .75. Which will be smaller than your initial number ;)

With your legs bent for assistance, place your hands on a stable chair or low table. Once your hands are stable, engage your glutes and core and straighten your legs! Keeping your shoulders down away from your ears, bend your arms until you feel a slight stretch in the shoulders then push back up!

Straight leg chair dips

Remember your rep number is your max reps from yesterday multiplied by .75. Which will be smaller than your initial number ;)


Y’all already know push-ups!!! Keep your core as tight as possible, index finger tips parallel, down and up! 
Keep in mind you want your head neutral, and your body tight as a board!

Push-ups

Remember the number you wrote down for when you started to feel the burn!?! Add 11  if you’re feeling brave and that’s your rep count!

Then repeat on the other side!

Do your best to keep your legs in the ground and not let them rise up. Your hands are behind your head but take care not to crank/pull on your neck. The crunch should initiate from your obliques (side abs). Do not let your abs rest at the bottom keep them engaged for the duration of your set! and as always, point your toes!

Side hollow ups

May Day 3!

May Day 7!

Cant really do this yet. did only a few reps. Can feel it in my belly button. oh well. Ill try the July stuff.

Nick Lucki

Wow that was good to kickstart me for the month

Trevor And Jade

10 min Avalanche style follow along!

You did not demonstrate side sit ups or hollow ups. Had to google it which defeats the purpose kinda? Otherwise its great

Alex

May baseline test!

May Day 4!

The Chair Runs/Step-ups/Squats is a good exercise routine that gives a nice  balance of a muscle workout and cardio. Good easy-to-remember and I can do them anywhere.

May Day 7!

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