Name: Playbook - Lean Beef Patty - W3/D6 Active rest day
Uploaded: 2023-04-07T22:22:29.388Z
Duration: 30 min
Description: W3/D6 Active rest day

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.

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:

W3/D6 Active rest day

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

Mikki

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 :)

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

This workout has been challenging but i feel really accomplished after each day! I'm an absolute beginner but having a guide like this is helping a lot to pull through :)

CurryCoatl

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

W3/D6 Active rest day

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