Name: Playbook - Richy Castro - W1/D3 Strength Day
Uploaded: 2023-03-15T12:56:39.958Z
Duration: 45 min
Description: W1/D3 Strength Day

Complete Warm-Up “C”

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

Complete Cool Down “A”

Complete one exercise after the other. Do that for 4 sets

Slider Hamstring Curls

Swiss Ball Glute Bridge

Block A

Complete one exercise after the other. Do that for 3 sets

Chin ups are palms facing you.
Pull ups are palms facing away from you.

Plyo Chin-Ups

Inverted Barbell Rows

Block B

Hip Thrusts

ISO Bridge Marches

Block C

- 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

Bicycles

Leg Flutters

Block D

Elbow Side Plank Rotations (Left)

Side Elbow Plank Rotations (Right)

Quadruped Kick Backs

Block E

W1/D3 Strength Day

W1/D1 Aerobic Day

W1/D1 Strength Day

W1/D2 Test Day - Fitness

W1/D3 Aerobic Day

W1/D4 Plyometrics Day

W1/D5 Aerobic Day

W1/D5 Strength Day

W1/D6 Recovery Day

W1/D7 Recovery Day

W1/D3 Strength Day

More workouts from Richy Castro