Name: Playbook - Quintell McCroy - Week 1-3 day 4
Uploaded: 2023-04-29T00:49:40.610Z
Duration: 65 min
Description: Week 1-3 day 4

Today is my favorite day ! Leg dayyyyyyy ! Please stretch and drink water !

You’ll get on the treadmill and put the incline on 13 , speed on 2.3-3.4 and walk for 15 minutes

Treadmill incline walk

You will start on a light jog and increase it into a run ….. hold the running pace for as long as you can but if you have to turn it down …. Do so 
Repeat this for 5 minutes

Treadmill

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Mike Tyson’s push up

You’ll start with your legs shoulder width apart 

Take three small jumping jacks and on the fourth one squat deeply 

That will complete one repetition

Squating jacks

- Move one foot forward and one foot back lowering your back knee to the ground
- Press hips back and bend knees to 90 degrees
- Immediately reverse direction and explosively drive through the heel of your front foot
- Lift your knee up towards your chest

Sprinter lunge

- start with your feet shoulder width apart 
- begin by squatting and all together jump over the line and as fast as possible jump back and repeat this until the time has elapsed

Toe taps

- Place your legs at a 90 degree angle 
- lift up to complete the crunch and Rotate your torso bringing your elbow towards your knee on each side 
- Keep your core engaged
-drop back down to repeat again

crunch and twist

- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side
-bring ball through your legs as you lift one to 90degrees and straighten the other 
- if you don’t have a ball ; use your phone and add 10 seconds to program

bicycle crunch w/ medicine ball

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Week 1-3 day 4

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