Name: Playbook - Alan Willinger - Summer Shred: Day 6
Uploaded: 2024-02-27T13:56:54.451Z
Duration: 45 min
Description: Summer Shred: Day 6

Warmup:
Incline treadmill walk 5 minutes 

Cardio Acceleration: x10
Rower x100m
Rest 20 seconds

A.
Barbell Back Squat x10,8,8,5
Pull ups x10,8,8,5

B.
Barbell incline press x10,8,8,5
Single leg Romanian Deadlift x10,8,8,5

C.
Dumbbell overhead press x15,12,15
Side lateral raise x15,12,15

Cardio Acceleration: x10
Rower x100m
Rest 20 seconds

Take the incline to at least a level 5 and up to level 12

Increase the speed to at least 2mph and up to 4mph

Adjust for your own ability 

Ideally this will elevate your heart rate as well as your breathing rate. You should still be able to maintain a conversation if you were talking with someone.

Incline Treadmill Walk

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- 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

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

- Come down keeping a neutral spine 
- Keep a slight bend at the knee
- Bring weight down to shin height and pull back up driving your hips forward

Weighted single leg RDL

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

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

Summer Shred: Day 6

More workouts from Alan Willinger