Name: Playbook - Lean Beef Patty - W4/D6 Active rest day
Uploaded: 2023-04-07T22:22:29.871Z
Duration: 25 min
Description: W4/D6 Active rest day

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:

W4/D6 Active rest day

I wished more notes on which muscles should be activated

Carolina

I think you should add modifiers. For example, for girlies like me who have the balancing finesse of newborn fawn, I think we should be able to use resistance bands in lieu of the barbells for hip thrusts. Other than that, killer workout!

Tiffany

Joah

W1/D1 Legs (Glutes & Hamstrings)

It hurt so good! Excited to see results in the long run 🤩

Forward crunches don't help at all and side crunches make me feel so awkward

W1/D2 Active rest day

Maybe change the order number of arm stuff. By the end i couldn't do the pushups unassisted

Great shock to the muscles my bench is usually around 75 and by the time I got to bench press I couldn’t even finish the last set at 45lb!!

Marlise

W1/D3 Push day

Nisha

Victoria

W1/D4 Legs (Glutes & Quads)

It was a pretty good workout my glutes 😁 , I think legs to bar was a little too hard to start out so I just did some leg lifts instead 🫡 perdóname jefa 😔

Anthony

Every single workout I come out like jelly. I even had trouble driving because my muscles were trembling so much.

Virginia

didn’t know you could have an adductor pump or whatever lmao 😅😅

Haley

W1/D5 Extras & Accessories

I am not as flexible as I thought so I took it really easy.

The stretching felt really good

Louisa

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

Havana

W1/D6 Active rest day

I couldn’t for the life of me do a single pull up or chin up 🥲 so I modified it with push machines that targeted those muscles and finished the rest of the workout like normal 😁 thanks for the great routines girly I appreciate you

Paige

Frankie

W1/D7 Pull day

I’ve been bored and not feeling my workouts lately but this was definitely better than what I’ve had before 😁

Rachael

I don’t usually do hip thrusts but I enjoyed doing them today. I also couldn’t get the form down for the sumo and conventional so I skipped it :P

W4/D6 Active rest day

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