Name: Playbook - Rashad Grigsby - W6/D4 Day 4 - Push
Uploaded: 2022-05-04T13:37:42.250Z
Duration: 60 min
Description: W6/D4 Day 4 - Push

Complete 3 rounds of the following exercises.

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Core Circuit

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

- Place your hands on the floor on front of you
- Hop back hop forward 
- Return to the initial position

Modified burpees

Body weight Squat Warmup

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Leg Curl

Leg Curl/Leg Extension Superset

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

W6/D4 Day 4 - Push

Brian Alan

Starting from the bottom and it felt amazing! 🙌🏾

Rashad

Solid workout. I was definitely challenged. Excited to continue to work out with you.

W6/D4 Day 4 - Push

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