Name: Playbook - Promix Nutrition - Day 44 - Density Circuits
Uploaded: 2022-07-25T14:01:18.244Z
Duration: 45 min
Description: Day 44 - Density Circuits

Warmup:
- Kneeling Hip Ankle Rock x 1 min
- Supine Windshield Wiper x 30 sec
- Plank Position Single Leg Ankle Rock x 5/side
- World's greatest stretch x 2/side (3 reach and rotations per rep)

A. Density Set 1:
For 6 mins go back and forth between the 2 exercises. Do not rush but do as many rounds as possible.
- Db RDL x 8 reps
Take a medium weight for this one.
Keep great posture, a tight grip, and push hard into the the floor with the feet. Chin stays tucked a little throughout
- DB Floor Press x 8 reps
Small pause at the bottom of each rep
Same as above.
**Rest 3 mins once the set is over**

B. Density Set 2:
For 6 mins go back and forth between the 2 exercises. Do not rush but do as many rounds as possible.
- Goblet Position Reverse Lunge x 10 reps (5/leg)
Medium weights again.
- Db Single Arm Row x 10/side
Medium.
**Rest 3 mins once the set is over**

C. Density Set 3:
For 5 mins go back and forth between the 3 exercises. Do not rush but do as many rounds as possible.
- Twisting Situp x 6/side
Keep the abdomen held a little tight an pull the top leg back towards your head as the other leg drops.
- Side Plank Hip Dip x 6/side
Go at the same pace as the demo.
- Full Prone Hyper with Twist x 6/side
Keep the glutes and back engaged throughout the set

Cool down: 
Accumulate 2:00 per movement, per side (if applicable)
- Pigeon Stretch
- Seated Pike Stretch
- Calf Stretch

- Kneeling Hip Ankle Rock x 1 min
- Supine Windshield Wiper x 30 sec
- Plank Position Single Leg Ankle Rock x 5/side
- World's greatest stretch x 2/side (3 reach and rotations per rep)

- Sit your glutes all the way down to your heels, the tops of your feet should be flat against the ground
- Gently rock side to side

Kneeling Hip/Ankle Rock

- 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 high plank position, with your hips slightly lifted 
- Lift one leg and place your toes on the heel of the opposite foot
- Gently rock forward and back
- Complete desired reps then repeat on the opposite side

plank position single leg ankle rock

- 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

Warmup

Density Set 1:
For 6 mins go back and forth between the 2 exercises. Do not rush but do as many rounds as possible.
- Db RDL x 8 reps
Take a medium weight for this one.
Keep great posture, a tight grip, and push hard into the the floor with the feet. Chin stays tucked a little throughout
- DB Floor Press x 8 reps
Small pause at the bottom of each rep
Same as above.

**Rest 3 mins once the set is over**

- Standing with your feet shoulder width apart and a dumbbell in each hand
-  Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Db RDL

- Lay back with your knees bent and feet on the floor
- 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 Floor Press

Density Set 1

Density Set 2:
For 6 mins go back and forth between the 2 exercises. Do not rush but do as many rounds as possible.
- Goblet Position Reverse Lunge x 10 reps (5/leg)
Medium weights again.
- Db Single Arm Row x 10/side
Medium.

**Rest 3 mins once the set is over**

- Stand upright holding a dumbbell in goblet position, 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
- 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

Goblet Position Reverse Lunge (alternating)

- Grab the dumbbell with one hand, and support your body with the other hand and knee on a flat bench
- Hips should be bent so the torso is parallel with the floor, arm hanging down towards the floor – this is the starting position
- Initiate the pull by keeping your elbow as tight to your body as possible, driving the elbow back towards your hip (Keep shoulders squared to the floor)
- Focus on squeezing the lat, then lower the weight as controlled as possible
- Complete desired reps then repeat on the opposite side

10/side

Single Arm Db Row

Density Set 2

Density Set 3:
For 5 mins go back and forth between the 3 exercises. Do not rush but do as many rounds as possible.
- Twisting Situp x 6/side
Keep the abdomen held a little tight an pull the top leg back towards your head as the other leg drops.
- Side Plank Hip Dip x 6/side
Go at the same pace as the demo.
- Full Prone Hyper with Twist x 6/side
Keep the glutes and back engaged throughout the set

- Lying on the ground with your legs and arms extended
- Curl your body up until you are seated, reaching your hand to the opposite foot
- Reverse the movement back down to starting position with control
- Repeat, reaching for the opposite foot
- Alternating back and forth for time or reps

Twisting Situp

- 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

6/side

Side Plank Hip Dip

- 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 one shoulders back and lifting your opposite 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

6/side

Full Prone Hyper with Twist (alternating)

Density Set 3

Accumulate 2:00 per movement, per side (if applicable)
- Pigeon Stretch
- Seated Pike Stretch
- Calf Stretch

- Bend one knee and bring that leg forward as if you were going to step into a lunge
- Instead of placing your foot down as you would for a lunge, bring your knee to the floor on the outside of your hand
- The shin may angle back towards the opposite hip or be more parallel to the front of your body, depending on your range of motion
- Release your opposite knee to the floor (This  leg should be flat on the floor, pointing straight back)
- Square your hips to the floor 
- Bring your torso down into a forward bend over your front leg
- Keep hips square and weight balanced equally on both sides as best you can
- Gently rock from side to side slightly 
- Come back up, bringing your hands in line with your hips
- Repeat the pose on the other side

Pigeon Stretch (R)

Pigeon Stretch (L)

- Assume a seated position with legs extended in front of you and point your toes towards the ceiling without bending your knees
- Gently fold one leg by bending the knee and tucking the sole of that foot gently against the inside of the opposite thigh
- Brace your abdominal muscles to stabilize your spine, then gently exhale and slowly bend forward from your hips, sliding your hands down your legs towards your ankles
- Stretch for desired time then repeat on the opposite side

Seated Pike Stretch (R)

Seated Pike Stretch (L)

- Using a wall for assistance, extend one leg back, keeping your heel on the floor
- Stretch your calf
- Repeat on the opposite side

Calf Stretch (R)

Calf Stretch (L)

Cool down

Day 44 - Density Circuits

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

Day 44 - Density Circuits

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