Name: Playbook - Tony Crosby II - GYM VERT/SPEED WRKT WEEK 1 DAY 1
Uploaded: 2023-04-13T23:44:05.657Z
Duration: 60 min
Description: GYM VERT/SPEED WRKT WEEK 1 DAY 1

Landon

Dagur nökkvi

Trent

Pretty good bro. I like the low reps concept.

dmon

Joel

Jericho

Khai

Kane

It was good. My legs are fine. Not burning but I can feel that I worked out

Flamez

It was good bro respect to you too you underrated, I’m 5’6 with a 34 inch vertical touching rim and kinda hanging on rim, but this helps

Christopher Dejesus

Dylan

Alex

Christopher

JaQuan Thompson

Jaden

Good looks, keep posting so I can keep my 3-a-days going cause this sum 🔥

Aneirin

Kick ass workout to start the training not too hard and not too soft love it

Tyler

It was a great workout! My legs are BURNING!!

Adarius

Ferris

Amon Williams

James

Cayden

Keylin

It felt to easy, but probably cause i came from training with high reps.

Andrew

Jorge

saben garcia

Danta

Kaleb

Just wondering, is the workout meant to be done consistently day after day? Like is it only meant to be done 2-3 times a week or can I do it daily

Pretty good a little bit sore, but it was all right

Misael

Ashton

Joseph Mitchell

Kyle

It was very good and i haven’t sweat this much in a long time

Malek

Luca

It was pretty cool, but last part choose your own core exercise. There wasn’t a playlist there so yeah….

Waleed

Jaydon

The medicine ball one was different , that bih was tuff bro 🔥🔥🔥

Kevin

I did this workout yesterday and i have basketball later and am super sore, is there any way to speed recovery process?

Travis

Don’t know if you do this in the other workouts but you can tell me the weight to use because sometimes I’m not sure

Beau

Jeremy

Christian

I maybe a written explanation of workouts or options if you don’t have someone to hold the yoga ball

Botond Vantus

just got back in the gym and i finished 3 rounds before my legs gave out.

Takori

One of my go to lifting workouts to help increase my strength, speed & vert. Finish every workout with core. 3 times a week for 4 weeks

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

plank position 
drive each knee up like your marching 20 reps total

plank march

BB SQUAT & PLANK MARCH

- Slowly lower/ Up Quick the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

BAND OR YOGA BALL BUTT KICKS

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides
4 sets of 5 each leg

Dumbbell step ups

GO TO THE CORE PLAYLIST AND PIC ONE OF THE VARIETY OF WORKOUTS TO FINISH WITH!🤝🏾

CORE OF YOUR CHOICE

GYM VERT/SPEED WRKT WEEK 1 DAY 1

Can’t do Nordics but had to sub out bench for pushes till failure since they were full and need to work on my pull ups lol

GYM VERT/SPEED WRKT WEEK 1 DAY 1

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