Name: Playbook - Promix Nutrition - Day 26 - Db pyramid 2
Uploaded: 2022-07-25T14:01:18.047Z
Duration: 45 min
Description: Day 26 - Db pyramid 2

Warmup:
- Supine Windshield Wiper x 1 min
- Hips Flexed Hips Rocking x 1 min/side
- Hip Circles x 1 min/side (30sec/direction)
- World's Greatest Stretch x 10 (5/side)
- Hip Bridge with Reach and Rotation x 10 (5/side)

A. Db Pyramid 2
10,12,15 Pyramid
3 rounds of the Circuit
Round 1 is 10 reps.
Round 2 is 12 reps.
Round 3 is 15 reps.
Minimal rest between exercises and 90 secs between rounds.

**Increase the weight a small amount from last week. Do not make big jumps unless you went way too light**

- Db Front Squat
- Dumbbell Bridge Press
- RFE Split Squat in Suitcase Position
- Db Pullover

- Supine Windshield Wiper x 1 min
- Hips Flexed Hips Rocking x 1 min/side
- Hip Circles x 1 min/side (30sec/direction)
- World's Greatest Stretch x 10 (5/side)
- Hip Bridge with Reach and Rotation x 10 (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

- Start in a quadruped position
- Extend one leg back while slightly tucking the opposite leg underneath
- Gently rock from side to side, making sure to limit movement from the lumbar spine and focusing more on the hip itself

Hips Flexed Hips Rocking (R)

Hips Flexed Hips Rocking (L)

- Start out on all fours with shoulders stacked directly over wrists, hips directly over the knees, and a neutral spine
- Begin by abducting the knee out and back and coming forward in a circular motion forward and then transitioning to taking the knee out and forward in a circular motion backward

Hip Circles (R)

Hip Circles (L)

- Starting in a high plank position
- Bring one foot forward and place it flat on the ground just outside of your hands
- Lift your hands up and drop the elbow toward the floor, then rotate it upward pointing your hand to the ceiling (twisting through the spine and torso) 
- Bring your hand back down and shift your weight slightly back, stretching your hamstring
- Return to starting position and repeat on the opposite side

World's Greatest Stretch

- Lay back with your knees bent and feet on the floor
- Drive through your heels, lifting your hips up into a glute bridge position 
- Reach one arm overhead, twisting across and touching the floor as far as you can reach above the opposite shoulder
- Return to starting position and repeat on the opposite side
- Alternating back and forth for time or reps

Hip Bridge with Reach and Rotation

Warmup

10,12,15 Pyramid
3 rounds of the Circuit
Round 1 is 10 reps.
Round 2 is 12 reps.
Round 3 is 15 reps.
Minimal rest between exercises and 90 secs between rounds.

**Increase the weight a small amount from last week. Do not make big jumps unless you went way too light**

- Db Front Squat
- Dumbbell Bridge Press
- RFE Split Squat in Suitcase Position
- Db Pullover

- Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes
- Squat down until your hips are below the plane of your knees (If you don’t have enough flexibility to do this, squat as low as you can comfortably)
- Push through your heels back up to the starting position

Db Front Squat

- Lay back with your knees bent and feet on the floor
- Drive through your heels, lifting your hips up into a glute bridge position 
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Db Bridged Press

- Set up in a split stance position while grasping dumbbells by your side with a neutral grip
- Position the back foot on a bench 
- Descend by flexing the front knee, lowering your back knee toward the floor until your front leg is bent to 90 degrees
- Drive through the front foot and extend the knee to return to the starting position

10/12/15 reps per leg

RFE Db Split Squat in Suitcase Position

- Grasp the dumbbell with both hands and hold it straight over your chest with a slight bend in your arms
- While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest and lats
- At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement
- Maintain that your back stayed in contact with the floor throughout the movement by pulling your belly to your spine

Db Pullover

Db Pyramid 2

Day 26 - Db pyramid 2

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

Day 26 - Db pyramid 2

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