Name: Playbook - Richy Castro - W1/D1 Strength Day
Uploaded: 2023-03-15T11:58:37.618Z
Duration: 45 min
Description: W1/D1 Strength Day

Complete Warm-Up “A”

Workout :
Block A = Tri-Set 
Block B = SuperSet
Block C = Max Power Set
Block D = SuperSet
Block E =Tri-Set
Block F = Tri-Set

Complete Cool Down “A”

- Stand with feet shoulder width apart and heels elevated
- 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

Heels Elevated Squat

Single Leg Box Squat

Bow Wall Squat

Block A

Superman Pushups

Plank Forward Taps

Block B

Max Power Jumps, focus on landing lightly

Put Max Effort into your jumps.
Cushion the landing.

Power Jumps

Block C

Make your best effort to complete all 4 sets without letting your knees hit the ground

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

Block D

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Weighted DeadBug

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying Toe Touches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Block E

- Position your elbow in line with your shoulder
- Raise your hips
- Brace and keep your core engaged

W1/D1 Strength Day

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