Name: Playbook - Roberto Gallegos - Day 1: Full Body
Uploaded: 2023-08-19T02:10:02.542Z
Duration: 45 min
Description: Day 1: Full Body

Jesus

Welcome to day 1 of the at home training program! Feel free to repeat the 7 days if you want to extend the program it is totally adaptable to it as long as you either add more reps or reduce rest time, or add weight if possible.

Try to time yourself and as you progress try to beat your time.

Run 1 mile.

This exercises won’t only activate the chest but also the shoulders so when doing this exercise try and focus your mind completely on stretching those two muscles. If you can’t do the decline push up, do regular push ups.

Decline push-ups

This exercise is fully concentrated on the legs. Try and move your arms while jumping to maximize muscle stimulation. Feel the burn!

Jumping lunges

This exercise is excellent for the shoulders, chest, and back. Try and flex your core on the way down to get as much muscle stimulation as possible with this exercise. This is one of my favorite as it hits so many muscles at once.

Bear walk crawl outs

On this exercises focus on jumping with your toes and landing on your toes. Don’t land on your ankles as that’s very bad for the bones. The higher you jump, the more force you’re exerting therefore the more energy output. So try and jump as high as possible.

Jumping squats

This exercise seems so basic yet it is so effective when you do it the right way. I see so many people go through the motion but never try to really squeeze the abs through the full range of motion. Keep the tension through the whole set!

Crunches

This exercise is my favorite to burn out the shoulders. Do this to the best of your ability, this is a tough one but it’s worth it. Plank position flexing the core too.

Shoulder plank

Keep the tension on the abs, flex as hard as you can. This is a tough one since it’s the last exercise, final stretch come on!

Day 1: Full Body

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