Name: Playbook - Lean Beef Patty - W1/D6 Active rest day
Uploaded: 2023-01-03T22:05:35.471Z
Duration: 25 min
Description: W1/D6 Active rest day

Best core burn I’ve had in a while! 🔥😁

Havana

This day can be used as a rest day or you can choose between the following: 
- Optional active stretching circuit
- Optional static stretching circuit
- Optional core circuit 

Optional active stretching circuit: 
- Bird dogs 4 x 60 sec
- Dead bugs 4 x 60 sec
- Forward straddle stretch 4 x 60 sec
- Kneeling twist to extension 4 x 60 sec (30 sec each side)
- Cat cow 4 x 60 sec

Optional static stretching circuit: (4 x 45 sec on/15 sec transition) 
- Static quad stretch 45 sec (each leg)
- Static hip flexor stretch 45 sec (each leg)
- Static knees over toes 45 sec (each leg)
- Static hamstring stretch 45 sec (each leg)
- Forward straddle stretch 45 sec

Optional core circuit: (4 x 30 sec on/30 sec off)
- Crunches 
- Mountain climbers
- V-ups
- Plank with shoulder taps
- Russian twists

- Bird dogs 4 x 60 sec
- Dead bugs 4 x 60 sec
- Forward straddle stretch 4 x 60 sec
- Kneeling twist to extension 4 x 60 sec (30 sec each side)
- Cat cow 4 x 60 sec

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird dog

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- With your feet in a straddle position 
- Bend forward bringing your chest to the floor

Forward straddle stretch

- On your hands and knees 
- Lift one arm and thread it underneath your body palm up
- Rotate the opposite direction opening the chest to the side and extend your arm overhead
- Repeat for desired reps then switch to the other side

Kneeling twist to extension

- Begin on your hands and knees
- Round your back up and tuck your chin
- Arch your back down and look forward

Cat cow

Optional active stretching circuit:

Optional core circuit: (4 x 30 sec on/30 sec off)
- Crunches 
- Mountain climbers
- V-ups
- Plank with shoulder taps
- Russian twists

- 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

Crunches

- 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

Mountain climbers

- Lay with your arms and legs extended 
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Touch your toes
- Slowly lower yourself back and try not to use momentum

V-ups

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank shoulder taps

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Optional core circuit:

Optional static stretching circuit: (45 sec on/15 sec transition) 
- Static quad stretch 45 sec (each leg)
- Static hip flexor stretch 45 sec (each leg)
- Static knees over toes 45 sec (each leg)
- Static hamstring stretch 45 sec (each leg)
- Forward straddle stretch 45 sec

- From half kneeling position 
- Grab your back foot and bring your heel to your glute
- Stretching your quad
- Repeat on the opposite side

Static quad stretch

- From half kneeling position 
- Shift your weight forward stretching your hip flexor
- Repeat on the opposite side

Static hip flexor stretch

- From a staggered stance
- Shift your weight forward and down
- Pushing your front knee forward of your toes 
- Sitting your glute to your heel
- The back leg has a slight bend at the knee
- Push back up to starting position 
- Complete desired reps then repeat on the opposite side

Static knees over toes lunge

- On one knee with the opposite leg forward, heel down and toes up
- Hinge forward at the hips reaching for your front foot
- Stretching your hamstrings 
- Repeat on the opposite side

Static hamstring stretch

Optional static stretching circuit:

W1/D6 Active rest day

Taylor

Mona

No man will ever make my legs shake like this has wtf

Alex

W1/D1 Legs (Glutes & Hamstrings)

I really like the active rest day but the 3x60min planks were rough for the first time, other then that it was great!

Octavian Vieru

W1/D2 Active rest day

Faceplanted  last rep of divebombers. Intense. Nice.

Arms are literally jello but worth it- really excited to keep going with the routines 😁

Natania

Kelli

W1/D3 Push day

Juuuuuuust right. Got a great quad pump going on! 👏🏼

Good workout. Been so tired after starting this program. Hoping to get used to it!

Laura 

W1/D4 Legs (Glutes & Quads)

Tessa

Great workout! Had to sub the ties to bar for knee raises but still awesome 👌

Rainne

W1/D5 Extras & Accessories

My arms are dead. Like car-sale-inflatable-guy floppy dead. Amazing workout, and I hope to stick to it and seeing the results ᕙ(`▽´)ᕗ

Great workout! Definitely need to work on pull ups

Great! It would be helpful for some chin up alternatives though, since I’m not quite strong enough for those yet

Jessica

W1/D7 Pull day

Andrew

W2/D1 Legs (Glutes & Hamstrings)

W2/D2 Active rest day

Including cues to determine if we are doing things with proper form would be nice but this was overall a fantastic workout

Didn’t realize I was training to become the one man punch. 😅🥵😅

Laura

W2/D3 Push day

jassy

W2/D4 Legs (Glutes & Quads)

W2/D5 Extras & Accessories

Sammy

W2/D6 Active rest day

good work out. my entire upper body is too weak for pull ups, even chin ups ☹️ going to do forearm exercises to grip the bar better

Challenging! I pushed myself to failure on a few of these sets. I feel good but v tired haha

W1/D6 Active rest day

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