Name: Playbook - Nonstop Progress - W1/D1 Gym Session
Uploaded: 2024-04-26T04:15:36.959Z
Duration: 45 min
Description: W1/D1 Gym Session

Pape Mbaye

Ibrahim

Reinaldo

Kleber

Nathan

Had team training today so didnt have time to do a tech session but this was wonderful and needed

Darius

Start with a barbell on your back (place it right along your trap muscles) and squat down to 90 degrees then come back up. Repeat for given amount of reps.

BB Back Squat

Simply going into a quarter squat (not a full squat) and then jump up as high as you can. Do this continuously - try to jump as fast as possible when you hit the ground. Repeat for given amount of reps.

Quarter Squat Jumps

Start with an object below your foot (to increase range of motion) and simply raise your bodyweight with one foot. Do this for each foot for the given amount of reps.

SL Calf Raise

Simply try to hop as high you can with a slight bend in the knees - this is not a squat jump. Repeat for given amount of reps.

Pogo Hops

Start with a dumbbell in one hand. Slowly lower your upper body to the ground while balancing on the opposite foot to the arm that has the dumbbell. Keep your back straight and a slight bend in the balancing leg. Repeat for given amount of reps on each leg.

DB SL RDL

Strength & Power Circuit

While laying on your back, slowly lower one arm and the opposite leg to the ground. Keep your lower back firmly planted into the ground by keeping your core tight and engaged. Repeat for given amount of reps on each side.

Dead Bugs

Start in a side plank and drive your top knee up towards your chest. Repeat for given amount of time on each side.

Side Plank + Knee Drive

Start in a side plank position with a bench or object nearby. Take your top leg and put it on top of the object and use the top leg to lift your entire body. Hold this position for the given amount of time each side - this is a injury prevention exercise.

Copenhagen Hold

Start with an object below one of your legs - perform a single leg squat and touch your knee to the object and come back up. Repeat for given amount of reps on each side.

W1/D1 Gym Session

Community

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