Name: Playbook - Tony Crosby II - GYM VERT/SPEED WRKT WEEK 3 DAY 1
Uploaded: 2023-04-13T23:44:05.732Z
Duration: 60 min
Description: GYM VERT/SPEED WRKT WEEK 3 DAY 1

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 MED 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 3 DAY 1

Landon

Dagur nökkvi

Trent

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 3 DAY 1

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