Name: Playbook - Promix Nutrition - Day 22 - Bodyweight Strength Circuit
Uploaded: 2022-07-25T14:01:18.012Z
Duration: 45 min
Description: Day 22 - Bodyweight Strength Circuit

Warmup
- Supine Windshield Wiper x 30 sec
- Low Load Pelvic Stability x 10 sec straight leg hold, x 10 sec bent leg hold, x 10 sec extending and bending the leg
- 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
20 secs between exercises
1 min between rounds
- 1 1/4 Pushup
- 1 1/4 Air Squat
- Plank with Shoulder Tap (alternating)
- Squat Freeze Jump

B. Circuit 2
2 rounds of the following circuit
30 secs of each exercise
20 secs between exercises
1 min between rounds
- Lateral Hand Walk Pushup
- Lateral Lunge
- Groiner
- Speed Skater

C. Core Circuit: 
2 rounds of the following circuit
30 secs of each exercise
20 secs between exercises
1 min between rounds
- Supine Knee Hugs
- Double Leg Toss
- Side Crunch
- Side Plank Hip Dip

D. Pogo Circuit:
2 rounds of the following circuit
20 secs of each exercise
10 secs between exercises
2 min between rounds
- Stationary Pogo
- Lateral Straddle Jumps
- Scissor Jumps
- 2 foot Medial/Lateral Line Jump
- 2 foot Rotational Pogo
- Low Squatty Pogo

- Supine Windshield Wiper x 30 sec
- Low Load Pelvic Stability x 10 sec straight leg hold, x 10 sec bent leg hold, x 10 sec extending and bending the leg
- 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

- 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
20 secs between exercises
1 min between rounds
- 1 1/4 Pushup
- 1 1/4 Air Squat
- Plank with Shoulder Tap (alternating)
- Squat Freeze Jump

- 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, coming half way up before returning to the bottom 
- Press yourself all the way up to starting position

1/14 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 halfway way back up, giving your core, glutes and legs a squeeze 
- Lower back down to the bottom position before standing all the way up to starting position

1/14 air squat

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Plank Shoulder Taps (alternating)

- 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 and freeze in the bottom squat position

Squat Freeze Jump

Circuit 1

Circuit 2:
2 rounds of the following circuit
30 secs of each exercise
20 secs between exercises
1 min between rounds
- Lateral Hand Walk Pushup
- Lateral Lunge
- Groiner
- Speed Skater

- Stay in a high plank position with both your hands and feet close together
- Walk your hand and foot laterally
- 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, returning to the high plank position
- Walk your hands and foot back in close together
- Repeat, moving laterally

Lateral Hand Walk Pushup

- Begin with feet wide and toes pointed slightly out
- Bend one knee, sitting your hips back and down, while keeping the other leg straight
- Press through your foot to stand back up
- Complete desired reps then repeat on the opposite side

Lateral Lunge (R)

Lateral Lunge (L)

- Start in a high plank position, with one foot forward, flat on the ground just outside of your hand
- Jump switch your feet back and forth for time or reps

Groiner

- Start with a shoulder width stance 
- Leap explosively up and lateral, let your push off leg cross behind the other as you land softly
- Immediately push off in the opposite direction
- Repeating back and forth for time or reps

Speed Skaters

Circuit 2

Core Circuit
2 rounds of the follow circuit:
30 secs of each exercise
20 secs between exercises
1 min between rounds
- Supine Knee Hugs
- Double Leg Toss
- Side Crunch
- Side Plank Hip Dip

- Lying on the ground with your legs and arms extended
- Curl your body up until you are seated
- Tuck your knees in toward your chest reaching your hands around and hugging your legs
- Reverse the movement back down to starting position with control

Supine Knee Hugs

- Lay on your back, hands behind your head
- Raise your legs off the ground until straight up
- At the top bring your legs in and roll your hips off the floor slightly
- Lower your legs, stopping just short of them resting

Double Leg Toss

- Lying on one side, bottom arm extended forward and top hand behind your head
- Crunch up and twist forward so that your shoulders are in line with your hips
- Lower back down with control
- Complete desired reps then repeat on the opposite side

Side Crunch (R)

Side Crunch (L)

- Get into a side elbow plank with your heels stacked 
- Pull your shoulder blade down your back to stabilize your shoulder
- Inhale and lower your pelvis to the floor, so your hip hovers just off the floor
- Exhale and press up through your waist to lift your pelvis and return to side plank
- Complete desired reps then repeat on the opposite side

Side Plank Hip Dip (R)

Side Plank Hip Dip (L)

Core Circuit

Pogo Circuit:
2 rounds of the following circuit
20 secs of each exercise
10 secs between exercises
2 min between rounds
- Stationary Pogo
- Lateral Straddle Jumps
- Scissor Jumps
- 2 foot Medial/Lateral Line Jump
- 2 foot Rotational Pogo
- Low Squatty Pogo

- Staying in the same spot
- Hop up and down quickly
- Try to be as “springy” as possible

Stationary Pogo

- Start with your feet together
- Jump your feet out and in as if you are straddling and object

Lateral Straddle Jumps

- Jump up and down while scissoring your feet back and forth

Scissor Jumps

- With both feet (2 foot take off and two foot landing) hop laterally as if you are jumping over a line

2 Foot Medial/Lateral Line Jump

- Hop on both feet while rotating from side to side

2 Foot Rotational Pogo

Low Squatty Pogos

Pogo Circuit

Day 22 - Bodyweight Strength Circuit

There is absolutely no audio, and I only have access to the first two exercises.

Day 22 - Bodyweight Strength Circuit

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