Name: Playbook - Brad Becca - Phase 1 - Week 1 - Day 2
Uploaded: 2021-07-02T00:57:38.365Z
Duration: 60 min
Description: Phase 1 - Week 1 - Day 2

Shawn

Very good, I feel a lot of strenght in me

Victor

👉🏽 Welcome to Week 1 - Day 2 of Jump Man! Tag me in your workout videos! 
Let’s WORK! 🚀

1. Pec Minor Stretch
2. Lunge Wall Arm Complex 
3. Wall Scarecrow
4. Arm Circle
5. Pec Stetch

- Begin in a lunge position with outside knee away from the wall
-Bring inside arm up & over & return back to starting position
-Swing outside arm across the body & then return to position
-Perform 1 set on each side

Lunge Wall Arm Complex

Wall Scarecrow

Create big circles in a forward motion using your arms. Perform slow & controlled reps.

Big Arm Circles—Forward

Create big circles in a backwards motion using your arms. Perform slow & controlled reps.

Big Arm Circles—Backward

Pec Stretch

Mobilization & Activation #2

Power Skips

-Secure a band at a decent height to a device such as a weight rack 
-Position the band underneath the arm pit & begin in a high plank position 
-Perform explosive push-ups

Band Assisted Push-ups

Unilateral DB Snatch

Wall Handstand Hold

-Begin in a high plank position with you hands secure on the ground
-Lower your body slowly to the ground 
-Perform at a 4-1-1 tempo

Push-up

-Perform at a tempo of 4-1-1
-4 seconds on the way down, 1 second pause at the bottom, 1 second pull up

Inverted Row

DB Bicep Curl

Hanging Knee Raise

1. Sprinter Sit-ups
2. Side Plank
3. Dead Bug Complex

-Begin lying on your back with lower back flat on the ground 
-Drive one knee up towards your chest while simultaneously using opposite arm to assist
-Repeat using opposite limbs

Sprinter Sit-ups

-Begin on one side with your forearm & feet planted on the ground
-Hold position
-Perform on each side

Side Plank

-Begin lying on your back with arms pointed towards the sky & knees bent at 90°
-Slowly lower one arm & opposite leg simultaneously
-Keep lower back flat on ground
-Bring arm & opposite leg back up to starting position 
-Repeat using opposite limbs

Dead Bug Complex

Core Circuit #1

Phase 1 - Week 1 - Day 2

Haven’t done any type of plyos in a minute so it was good to sprinkle some in with the rest of the leg workout

Phase 1 - Week 1 - Day 2

Community

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