Name: Playbook - Lean Beef Patty - W2/D6 Active rest day
Uploaded: 2023-04-07T22:22:29.361Z
Duration: 30 min
Description: W2/D6 Active rest day

juan lopez

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:

W2/D6 Active rest day

First time working out in a long time! My legs were shaking as I headed down the stairs afterward, hahaha. Very fun and challenging!

Oh man! I am a beginner and I am extremely tired but I sweated my a$$ off! 🥵🥵🥵I’ve tried different workout routines but this one definitely made my heart pumping! I loved it! 💟🫶🏻

Mina Sandate

Day one! I've always seen your stuff and decided to try it out. 1st day and ass is kicked already.

Brad

W1/D1 Legs

Money

Challenging but also good kinda rest day!

Brielle

W1/D2 Active rest day

Edmundo

W1/D3 Push day

my legs didn’t work before im not sure how im still making it

Ethan

maybe add weight recommendations for those who have dumbells and barbells at home! i dont want to overwork my muscles and make them smaller so maybe some help in weights and adjusted reps

lauren

W1/D4 Legs

Wasn’t ready for the pistols and the toe to bars, but hoping one day!!

Chris

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

Renee

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

Tima

W1/D5 Extras & Accessories

The optional core workout was tough, but I feel great!

My core is dead ugh but i feel my muscles growing

Sydney

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

W1/D6 Active rest day

Octavian Vieru

So difficult I didn't have a bar so I used weights instead to act like my body I only got 2/3 of the way and can't move lol. Love this work out routine

W1/D7 Pull day

Had to reduce the sets to 2 after the 3 exercise but managed to finish!

Ryan

Christina

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 🔥🥵

Daniel

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

The toe to bar exercise is the hardest one for me to complete. I need to work on my core or something.😅

Isaiah

W2/D5 Extras & Accessories

Finished through the workout! Gotta work on my form for the earlier sections, but overall, I feel like I killed it.😤

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

Jordan

Great workout, as always. Sticking to this routine is a COMMITMENT!

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 :)

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

My arms hurts !! But it was a good workout

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

Jehu

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 :)

W2/D6 Active rest day

Community

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