Name: Playbook - Promix Nutrition - Day 17 - Bodyweight Strength Circuit
Uploaded: 2022-07-25T14:01:17.946Z
Duration: 45 min
Description: Day 17 - Bodyweight Strength Circuit

Warmup
- Supine Windshield Wiper x 30 sec
- Low Load Pelvic Stability x 10/side
- Deadbug Knee Raise/Drop x 8/each (single leg, then both)
- Adductor Rock x 8/side
- Hip Cars x 4/side/direction 
- Inchworm x 1 min
- Reverse Lunge with Rotation x 6/side
- Lateral Lunge to Overhead Reach x 5/side

A. Circuit 1:
2 rounds of the following circuit
30 secs of each exercise
30 secs between exercises
1 min between rounds
- Pushup
- Air Squat
- Plank to Pushup
- Rocket Jumps

B. Circuit 2:
2 rounds of the following circuit
30 secs of each exercise
30 secs between exercises
1 min between rounds
- Yoga Pushup
- Forward Lunge (alternating)
- Hinge to Y Reach
- Jump Lunges

C. Core Circuit:
1 rounds of the following circuit
30 secs of each exercise
30 secs between exercises
1 min between rounds
- Supine Sky Reach
- Supine Straight Leg Drop
- Half Hyper (alternating)
- Full Prone Hyper

D. Lower Leg Circuit:
1 rounds of the following circuit
30 secs of each exercise
30 secs between exercises
1 min between rounds
- Hips to Wall Ankle Rock
- Bent Knee Calf Raise
- Hands On Wall Leaning Calf Raise
- Heels Elevated Bodyweight Squat

- Supine Windshield Wiper x 30 sec
- Low Load Pelvic Stability x 10/side
- Deadbug Knee Raise/Drop x 8/each (single leg, then both)
- Adductor Rock x 8/side
- Hip Cars x 4/side/direction 
- Inchworm x 1 min
- Reverse Lunge with Rotation x 6/side
- Lateral Lunge to Overhead Reach x 5/side

- Lying on your back with your arms out to a , hips and knees bent with your feet flat on the floor
- Keep your knees , feet and ankles together as you drop your knees from side to side
- Maintaining contact with your shoulders on the floor throughout the movement

Supine Windshield Wiper

- Position yourself into a low single leg bridge (hips only 1 inch above the floor), with the opposite leg extended
- Raise and lower your extended leg, then move your laterally, making sure to keep your pelvis in a stable abs squatted position
- Complete desired reps then repeat on the opposite side

Low load pelvic stability

- Lying supine with arms extended upward from the shoulders, hips and knees bent to 90 degrees
- Keeping the your legs bent, lower one heel to the floor and back up
- Repeat with the other leg
- Then lower both heels together to the floor
- This entire sequence equals 1 rep

Deadbug Knee Raise/Drop

- Get set up on your hands and knees
- On the side you want to stretch, kick your leg out to the side with the knee straight and the foot lined up with the opposite knee
- Find a neutral pelvic position with the lower back relatively straight
- While keeping this position, push yourself back with your hands, shifting your glutes backward as far as you feel comfortable
- Shift forward and repeat
- Complete desired reps then repeat on the opposite side

Adductor Rocks

- Stand on one leg (can use an object to help balance if needed)
- Lift the knee up as high as you can without rounding the lower back
- Keep the knee up and move the knee to the outside
- Keep the knee there and rotate the hip inwards
- The foot comes up to be inline with the knee
- Keep the leg up and bring it back behind you
- Return to the start
- Complete desired reps then repeat on the opposite direction
- Switch sides and repeat for desired reps in both directions

Standing Hip Cars

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until you are in a high plank position
- Walk your feet up toward your hands

Inchworm

- Stand upright with your feet shoulder width apart
- Step one foot backward in a long stride, heel lifted
- Lower your back knee toward the floor, until both legs are bent to 90 degrees
- Rotate your torso so that your chest turns toward your front thigh
- Rotate back to facing forward 
- Push back to the starting position with both legs at the same time
- Repeat on the opposite side
- Alternating back and forth for time or reps

Reverse Lunge with Rotation (alternating)

- Begin with feet wide and toes pointed slightly out
- Bend one knee, sitting your hips back and down, while keeping the other leg straight
- Reach your hands down to the floor as you lower
- Reach your hands overhead once you are in the lateral squat position
- Lower your hands, then press through your foot to stand back up
- Complete desired reps then repeat on the opposite side

Lateral Lunge to Overhead Reach

Warmup

Circuit 1:
2 rounds of the following circuit
30 secs of each exercise
30 secs between exercises
1 min between rounds
- Pushup
- Air Squat
- Plank to Pushup
- Rocket Jumps

- Start in a high plank position, hands outside the shoulders
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles and push through your hands, pressing all the way up to starting position

Pushup

- Set your feet anywhere from hip to shoulder width apart, with your toes pointed slightly outward (Think about gripping the ground with your toes)
- Once your feet are set, initiate the movement by keeping your chest tall and pushing your hips back slightly, sinking your body down until your hips are just below knee level
- Stand all the way back up, giving your core, glutes and legs a squeeze to make sure you’ve reached a good finishing position

Air Squat

- Start in a high plank position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Walk your hands down one at a time until you are in a low plank position (resting on the forearms) 
- Walk back up to high plank

Plank to Pushup

- Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body
- Squat down, touching the floor with your hands and explode back up, jumping upward
- Fully extend your entire body, reaching overhead as far as possible
- As you land, absorb your impact through the legs

Rocket Jumps

Circuit 1

Circuit 2:
2 rounds of the following circuit
30 secs of each exercise
30 secs between exercises
1 min between rounds
- Yoga Pushup
- Forward Lunge (alternating)
- Hinge to Y Reach
- Jump Lunges

- Start in a high plank position, hands outside the shoulders
- Bend your knees and sit your hips back toward your heels
- Return to high plank 
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles and push through your hands, pressing all the way up to starting position

Yoga Pushup

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Drive out of your front foot, stepping back up to starting position 
- Repeat on the other leg

Forward Lunge (alternating)

- With your feet placed about shoulder width apart
- Hinge forward at the hips
- Raise your hands forward and up forming a Y 
- Lower your arms and stand up

Hinge to Y Reach

- Start in the bottom of a lunge stance, with both knees bent at 90 degrees
- Jump up explosively, switching your feet in mid air and landing softly on the opposite side
- Alternating back and forth for time or reps

Jump Lunges

Circuit 2

Core Circuit:
1 round of the following circuit
30 secs of each exercise
30 secs between exercises
1 min between rounds
- Supine Sky Reach
- Supine Straight Leg Drop
- Half Hyper (alternating)
- Full Prone Hyper

- Lying on your back, arms and legs extended upward
- Maintain lower back contact with the floor throughout the movement
- Crunch upward reaching your fingers to the sky
- Lower with control

Supine Sky Reach

- Lying on your back, arms and legs extended upward
- Maintain lower back contact with the floor throughout the movement
- Keeping your leg straight, lower your leg down toward the floor
- Raise your leg with control and repeat with the opposite leg
- Alternating back and forth for time or reps

Supine Straight Leg Drop (alternating)

- Lie flat on the floor with your hands at your head and your toes touching the ground
- Slowly raise one leg up as far as they can go
- Lower with control to the starting position and repeat on the opposite side
- Alternating back and forth for time or reps

Half Hyper (alternating)

- Lie flat on the floor with your hands at your head and your toes touching the ground
- Slowly raise yourself off the ground by pulling your shoulders back and lifting your legs up as far as they can go
- Lower with control to the starting position

Full Prone Hyper

Core Circuit

Lower Leg Circuit: 
1 round of the following circuit
30 secs of each exercise
30 secs between exercises
1 min between rounds
- Hips to Wall Ankle Rock
- Bent Knee Calf Raise
- Hands On Wall Leaning Calf Raise
- Heels Elevated Bodyweight Squat

- Keeping your hips squared to the wall, Sit into a slight squatted position
- Rock forward, extending your ankles
- Rock back until both feet are flat on the ground

Hips to Wall Ankle Rock

- Sorry your hips back and down into a squatted position, hands on the wall in front of your for assistance
- Press up onto the balls of your feet, engaging your calves
- Lower your heels with control

Bent Knee Calf Raise

- Place your forearms on the wall and walk your feet back into a leaning position (you should be able to have your heels flat on the ground)
- Press up onto the balls of your feet, engaging your calves
- Lower your heels back down with control

Hands On Wall Leaning Calf Raise

- Set your feet anywhere from hip to shoulder width apart, with your toes pointed slightly outward 
- Rise up onto your toes, heels elevated (Think about gripping the ground with your toes)
- Once your feet are set, initiate the movement by keeping your chest tall and pushing your hips back slightly, sinking your body down until your hips are just below knee level
- Stand all the way back up, giving your core, glutes and legs a squeeze to make sure you’ve reached a good finishing position

Heels Elevated Bodyweight Squat

Lower Leg Circuit

Day 17 - Bodyweight Strength Circuit

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Day 17 - Bodyweight Strength Circuit

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