Name: Playbook - Tony Crosby II - WEEK 1 DAY 1
Uploaded: 2023-04-13T23:44:05.651Z
Duration: 60 min
Description: WEEK 1 DAY 1

Julius

Malek

Waleed

CLEAN HIGH PULLS

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

SUPERSET 1

- 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

band shuffles

pull ups

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

Superset #2

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

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

CORE OF YOUR CHOICE

WEEK 1 DAY 1

Jaydon

WEEK 1 DAY 2

WEEK 1 DAY 3

WEEK 2 DAY 1

Been doing this for 3 months, and I’ve had great gains in terms of strength and speed!

WEEK 1 DAY 1

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