Name: Playbook - Rashad Grigsby - W6/D4 Day 4 - Push
Uploaded: 2022-12-17T22:48:23.497Z
Duration: 45 min
Description: W6/D4 Day 4 - Push

-0:00-2:00 3-5mph warmup 1%incline
-2:00-4:00 5-6mph moderate pace 1%incline
-4:00-5:00 3-5mph recovery 1%
-5:00-6:00 5-6mph moderate pace 5%incline
-6:00-7:00 3-5mph recovery 1%
-7:00-8:00 5-6.5mph increase 4%
-8:00-9:00 3-5mph recovery 1%
-9:00-10:00 5-8mph <hard> 3%
-10:00-11:00 3-5mph recovery 1%
-11:00-12:00 5-8mph <hard> 2%
-12:00-14:00 3-5mph (LONG RECOVERY) 1%
-14:00-15:00 6-8mph (ALL OUT SPRINT) 1%
-15:00-17:00 3-5mph (LONG RECOVERY) 1%
-17:00-18:00 5-6.5mph moderate effort 2% 
-18:00-19:00 3-5mph recovery 1%
-19:00-20:00 5-6.5mph moderate effort 3%
-20:00-21:00 3-5mph recovery 1%
-21:00-22:00 5-8mph <hard> 4%
-22:00-24:00 3-5mph (LONG RECOVERY) 1%
-24:00-25:00 7-8mph+ (ALL OUT SPRINT) 5%
-25:00-27:00 3-5mph (LONG RECOVERY) 1%
-27:00-28:00 7-8mph+ (ALL OUT SPRINT) 1%
-28:00-30:00 3mph cool down 1%

10:00 moderate pace recovery

Treadmill Torch (Incline)

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
- Complete this warmup set with manageable weight for 12 reps

Barbell back squat

- 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
- Increase weight in manageable increments (10-20lbs) each set

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

- 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

W6/D4 Day 4 - Push

W6/D4 Day 4 - Push

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