Name: Playbook - Tyrone Woods - Bodyweight- 1
Uploaded: 2023-02-23T03:06:41.380Z
Duration: 50 min
Description: Bodyweight- 1

Stretch before starting the run exercises to increase mobility and break stiffness using static stretching and myofascial release techniques like the foam roller. Be sure to hit the main muscles (Quads, Hamstrings, Glutes, Back, etc)

Pre- Stretch Routine

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- If you can’t keep legs straight, bend knees 90 degrees

Hanging leg raises

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

-Grab the bar outside shoulder width
-Pull your elbows toward your ribs and squeeze back until chin gets over the bar 
-Come down in a controlled motion
-If you can’t do normal pull ups use the assisted pull up machine

Pull-Ups

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Lower and repeat

Chin-ups

- Use a dip bar for this exercise
- Place both hands on dip bar, rise, and lock out your arms
- Position your legs so your body makes an L-shape and hold

Bodyweight- 1

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