Name: Playbook - Promix Nutrition - Day 46 - Strength 15's
Uploaded: 2022-07-25T14:01:18.312Z
Duration: 45 min
Description: Day 46 - Strength 15's

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. 15 rep Circuit
1 round
No scheduled rest but rest as needed during the series.

**8/10 on difficulty so choose weights accordingly.
We want to turn the dial 1 notch and go a little harder this week.
Remember, this is still more for capacity of the individual body segments**

- Db Front Squat x 15
- Db Bench Press x 15
- Db Single Arm Row x 15/side
- Db RDL x 15
- Situp x 15
- Single Leg Hip Bridge x 15/side
- Single Arm Half Kneeling Overhead Press x 15/side
- Db Pullover x 15
- Low Bridge March x 15/side
- Supine Hip Raise x 15

- 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

15 rep Circuit
1 round
No scheduled rest but rest as needed during the series.

**8/10 on difficulty so choose weights accordingly.
We want to turn the dial 1 notch and go a little harder this week.
Remember, this is still more for capacity of the individual body segments**

- Db Front Squat x 15
- Db Bench Press x 15
- Db Single Arm Row x 15/side
- Db RDL x 15
- Situp x 15
- Single Leg Hip Bridge x 15/side
- Single Arm Half Kneeling Overhead Press x 15/side
- Db Pullover x 15
- Low Bridge March x 15/side
- Supine Hip Raise x 15

- 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

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level with control
- Press the dumbbells back up over your chest

Db Bench Press

- 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

15/side

Single Arm Db Row

- 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 Db RDL

- Lying on the ground with your legs and arms extended
- Curl your body up until you are seated, reaching your hands overhead
- Reverse the movement back down to starting position with control

Situp

- Lay back with your knees bent and feet on the floor
- Raise one leg of the floor
- Drive through your heel, lifting your hips up into a single leg glute bridge position 
- Lower with control
- Complete desired reps then repeat on the opposite side

Single Leg Hip Bridge

- Start in a half kneeling position
- Hold one dumbbell dumbbell with your arm bent, as in the top of a bicep curl, so your palms are facing you
- Now, instead of pushing straight up, bring your arm slightly laterally, pressing uprotating your hand so your palm faces forward
- Reversing the movement back down to starting position with control

15/side

Single Arm Half Kneeling Overhead Press

- 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

- Lying on your back, hips and knees bent, feet on the floor and arms extended upward
- Press through your feet, raising your hips 1-2 inches from the floor
- Slowly march your feet back and forth with control (only lifting 1-2 inches off the floor)

Low Bridge March

- Lying with your hands behind your head and legs extended 
- Reverse curl your body, kicking your legs up over your head as you drive your hips to the ceiling
- Lower back to the ground with control

Supine Hip Raise

Strength 15’s

Day 46 - Strength 15's

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

Day 46 - Strength 15's

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