Name: Playbook - Tay Mims - Hybrid Method Cardio + Strength
Uploaded: 2022-12-24T13:35:25.594Z
Duration: 70 min
Description: Hybrid Method Cardio + Strength

.50mile run before each strength movement
Barbell Power Cleans
Grip Exchanges 
4-6Rounds

For 5-10mins Use a sauna for a pre warm-up, shaking out arms, neck rotations, hip rotations, knee rotations, ankle rotations. 

Prepare yourself for the work ahead. Mentally visualizing yourself in each movement and performing it correctly and efficiently.

Sauna Warm-up

- Toe Grabs, bring your heel to your butt and grab your toe to stretch quads.
- Knee Grabs, bring knee up and pull to chest
- Ankle Grabs, bring ankle up to hip height, grab and pull close to body. 
- Walking RDL’s, hands over head, hinge at the hips allowing only one leg to raise while other is used to balance the stretch. 
- Frankenstein’s, arms straight out front, with alternating forward kicks to hands
- Forward Lunge Rotation over knee, lunge forward and rotate over top of knee. 

Alternate for 10 reps each side.

Dynamic Warmup

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Power Cleans

- Hold the bar with your palms facing away from you in a close grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top and engage grip to palms facing you back to palms facing away from you. 
- Finishing complete movement is one rep

Hybrid Method Cardio + Strength

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