Name: Playbook - Lean Beef Patty - W1/D6 Active rest day
Uploaded: 2023-01-03T22:05:35.475Z
Duration: 30 min
Description: W1/D6 Active rest day

Feeling a bit stronger. I liked how the stretches made me feel! This was a reassuring workout for me. Thanks Patty

Renee

Haa tired as, modified a few here and there again, hopefully you got my feedback. Almost done the first week exercises and I hope I finish through to 4 weeks. Someone give me encouragement :')

Tima

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

- 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 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:

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:

W1/D6 Active rest day

Just finished my day 1 workout and I'm loving it. I can feel the burn and the video of her showing me how exactly to do it helped me allot. Definitely gonna keep doing this whole body workout.

Cheza

The Nordic reverse curls really showed me my lack of core strength 😮‍💨 looking forward to improving upon it and help with my muscle imbalance!

Glory

Cassandra

W1/D1 Legs

It was good. I am very surprised I was able to do planks for so long! My legs still ache, well the sore discomfort of success, so this was a nice active rest day. I have always been hesitant of rest days, worried I wasn’t doing enough. This really helped Patty.

cyber

The elbows to knees one was there twice so me thinking it was an accident, I didn't do it. And the plank was a killer, had to do it on my knees since I don't have enough strength to do it like it you, but that didn't stop it from hurting lol.

W1/D2 Active rest day

My mom said she is proud of me by following your program. 🙂

Octavian Vieru

this is the best workout I’ve done in months, and the best workout I’ve done this year. Went to failure and stopped after the first 10 reps of the dive bomber push-ups. thank you!!! :,D <3

Audie Audette

W1/D3 Push day

I love leg day. Just love it. Maybe because my lower body is stronger than my upper, nonetheless, the crossed squats were a challenge! But I loved it! Thanks Patty 🤞

I'm sore all over lol, today and yesterday may be the most hard for me but hopefully it will be all worth it.

W1/D4 Legs

I took a few days off bc I fell into a pretty bad mental state; however, I. am. back. I am back. The last one was difficult. I had to improvise. I am not comfortable working out in my house, but I am looking forward to a gym membership Feb 3rd. Thanks Patty. You’re so strong >< Hopefully I can be too

Hard and had to modify a bit but hopefully it had the same effects as it would normally, thanks again Patty :)

W1/D5 Extras & Accessories

W1/D7 Pull day

I definitely felt the burn but I was able to push through for the most part!!

Start of the second week, felt sick today but pushed through it, thank goodness it wasn't that bad.

Awesome! I couldn’t do last two trainings but I’m back at it and it feel good this week with this routine! Modify only one exercise this time! Lets see on push day! 😅

Daniel

W2/D1 Legs

Didn't know if the second elbows to knees was purposely there to do again or accidental so I skipped it lol

This exercise are REALLY ACTIVE REST DAY 🔥🥵

W2/D2 Active rest day

Couldn't do it all today so I'm kind of disappointed in myself, and I once again had to
 modifiy a bit, I hope you can make workouts for beginners and ones who don't have the strength to do a push up or anything, good day :)

I was able to do way more than last week! I’m so proud of myself:)

Jake

Did the push ups on angle the std in 45 and the military at -aprox 65. I DID THE PIKE ONE WUJUUU the ricep I use the bench I couldn’t do this one again and also the other complicated push ups. BUT DID MORE EXERCISES THAN LAST PUSH DAY!!! I’m happy

W2/D3 Push day

Same as last time, did les reps at some of the exercises. But feell great.

Sable

W2/D4 Legs

juan lopez

W2/D5 Extras & Accessories

W2/D6 Active rest day

I have to use resistance bands for now to get up but at least I have a goal to work towards!

Heather

I coudlnt do they pull couse a i don't have the bar so I just do the four final excersises

W2/D7 Pull day

Today has been easier than before, and last week I did skip a days workout but did it the next day along with that days exercise. Feeling really proud of myself, and the fact that I'm on my third week. My mum said it does look like I'm shredding off fat too so yay :)

I can finally do all the reps and set properly! 😁

W3/D1 Legs

It was a very good rest day, gotta wait for tomorrow workout 😤😤

Luis Ramirez

Hard, it was My first time doing planks but at the same time it was okey

W3/D2 Active rest day

W3/D3 Push day

W3/D4 Legs

W3/D5 Extras & Accessories

Did yesterdays missed exercise and just a little bit of today's exercise, didn't do alot of it though since I'm not feeling well today.

W3/D6 Active rest day

Hi, it was more ir lees dificult. Now I have a pull up bar but I can't do a pull up yet xD

W3/D7 Pull day

Skipped yesterdays exercise so I'm doing both today, just finished this one so one more to go yay :)

W4/D1 Legs

W4/D2 Active rest day

Awesome workout program Patty! 🥵🥵🙏

W4/D3 Push day

W4/D4 Legs

W4/D5 Extras & Accessories

Did todays ahd yssterdays exrrcise, didn't complete everything on todays exercises  because then I might be pushing it since I'm sick, but thank you for this opportunity Patty, it was hard but fun :)

W1/D6 Active rest day

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