Name: Playbook - MIDAS MVMT - W3/D7 Active Recovery/Rest Day
Uploaded: 2021-11-15T16:12:24.769Z
Duration: 20 min
Description: W3/D7 Active Recovery/Rest Day

Complete two rounds of the warmup to get your body warm and ready for the stretching and mobility routine. Take no breaks throughout the warm up and the stretching Routine. 30 Seconds for each exercise and stretch. Don't forget to switch and complete the opposite side for single side stretches.

Complete each exercise simultaneously with no breaks. Move at a slower pace than normal to avoid getting tired and complete 2 rounds of the circuit. No breaks between both circuits either!

- Build momentum slowly. 
- Move at your own pace.

Running in Place

Burpee

- From a wide stance, Lunge wide to one side until you feel the stretch in your inner thighs.

Alt Side Lunge Stretch

- Build momentum and a good rhythm.
- Move at your own pace.

Push Jack

- Squat until your Glutes are below your knee level.

Squat

5 Minute Warmup

Hold each stretch for 30 Seconds. Don't forget to switch and hold for the opposite side when the exercise requires it. No breaks throughout!

- Lean forward slowly with only a slight bend in your knees.
- Try to touch your toes and hold that position.

Standing Toe Grab Hold

- Touch your Rear Delt with one arm as you hold it in place with the other hand.
- Switch and complete for the other Arm.

Tricep Stretch

- Hold one arm straight out for balance.
- Make sure your pulling until you feel your Quads stretch.
- Switch and complete for the other leg

Standing Quad Stretch

- Interlock your fingers and lean to one side.
- Switch and repeat on the other side.

Side Bend

- Hold onto your Elbow with the opposite hand for the time frame and then switch and do the same for the other side.
- Let your Elbow rest on the support.
- Switch and complete for the other elbow.

Overhead Shoulder Stretch Hold

- Lunge forward until you feel the stretch in your Hamstrings and Glutes.
- Switch and Complete for the other leg.

Lunge Stretch

- Make sure to switch and complete for the other side as well.

Seated Twist

- Make sure you're feeling it across your Hamstrings and Quadriceps.
- Switch sides and complete for the other leg.

Pigeon

- Spread your arms out wide for support.
- Make sure you're Twisting until your legs are almost touching the ground.
- Switch and Complete for the other side.

Lying Lower Back Twist

- Use a towel, a shirt or both hands to hold the weight of one leg.
- Make sure you switch and complete for the other leg.

Lying Hamstring Hold

- Hold the ball position for the designated time.

Lower Back Release

- Try to hold onto both Elbows with esch hand and hold that position throughout.

Kneeling Upperbody Stretch

- Twist and hold that position throughout.
- Don't forget to switch and complete for the other side.

Kneeling Triangle Pose

- Hold and pull until your feel a stretch your Quadriceps.
- Switch and repeat with the other leg.

Kneeling Quad Stretch

-  Let one arm hold the weight of the one that's crossing your body.
- Switch and complete for the other Arm.

Crossbody Stretch

- Make sure you're stretching your arms all the way out

Child's Pose

- Let your belly drop and keep your head held up high.

Cow Pose

- Lift your upper body to form an arch and hold that position.

Cat Pose

Stretching & Mobility

W3/D7 Active Recovery/Rest Day

Jose

Brendan

George

W1/D1 Push

Daniel

Emily

W1/D2 Pull

The last set definitely made it a killer workout.

Anthony Davis

Took some learning to get use to the format of the app. Also 60 min works outs are sometimes not feasible for me. Loved your 10-20 min ones on YouTube.

David

W1/D3 Legs

It was difficult and good.  I had trouble with the first exercise. For some reason, I had difficulty holding it with the thumb behind the head. And also feeling my chest.

Gustav

W1/D4 Push

You’re amazing. I love the way you explain as you do the exercises. I’m finding my consistency is coming back

Eric

W1/D5 Pull

Felt amazing and each day workouts become less of a strain.

W1/D6 Legs

W1/D7 Active Recovery/Rest Day

Modification exercises. I feel a lot of shoulder and wrist pain during floor chest press. Even with a bench I struggle.  I have more success with a bar than dumbbells.

W2/D1 Push

Good but a little too much for shoulders every exercise

Is it doable to do 2 programs simultaneously? Like can I do dumbbell ppl and 2 weeks ab challenge at the same time?

W2/D2 Pull

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

W2/D6 Legs

W2/D7 Active Recovery/Rest Day

W3/D1 Push

W3/D2 Pull

It would be awsome if you could implement some more variety in the workout program. 

However, I do belive that this is a great home, dumbbell workout program 😄😊

W3/D7 Active Recovery/Rest Day

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