Name: Playbook - Brett Lundeen - Day 4- Dumbbell Program
Uploaded: 2024-03-11T22:07:57.734Z
Duration: 60 min
Description: Day 4- Dumbbell Program

This workouts are insane!!! Thanks for getting us ready for the summer

John Paul

The Workout 👇🏼

*Warm up
- Banded front raise x10
- Band pull apart x10
- Gorilla squats x10
- Air squats x20

*Superset 1
- Turkish get up 3x6 each way 
- Box stepovers 3x10 each (can sub in alternating lunges if no box)

*Superset 2
- Alt death March 3x12 each
- HK OHP 3x10 each

DB windmill 3x10 each

Single arm Renegade rows 3x10 each

*Conditioning 5 rounds
- 20 skiers
- 15 hang squat cleans
- 12 drop lunges (each side)

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Gorilla squat

- 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

Warm up

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position
- Complete 6 each side

Dumbbell turkish get up

Box step overs

Superset 1

Alternating Death March

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half kneeling dumbbell shoulder press

Superset 2

DB windmill

Single arm renegade row

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

Dumbbell skiers

Single arm hang clean and squat

Drop lunge

Conditioning

Day 4- Dumbbell Program

Faron

Jonathan

Absolutely killer conditioning! Always love these workouts of yours 💪🏻🫡

Keith

Day 1- Dumbbell Program

First time back in the gym in a long time, was a great welcome back workout!

Brutal friday sweat man. Needed that! Coach Brett brings the heat

Day 2- Dumbbell Program

This destroyed my legs. First leg day in 4.5 months 😬 Felt good!

Day 3- Dumbbell Program

Man these DB workouts are brutal 😤😮‍💨🫡

Day 5- Dumbbell Program

Holy crap! This was freaking difficult, I love it! The finisher killed me! Yay

Day 6- Dumbbell Program

Painful 😮‍💨😮‍💨😮‍💨 great circuit!

Day 8- Dumbbell Program

Day 9- Dumbbell Program

Summer

Day 10- Dumbbell Program

Excellent conditioning. Nicely challenging throughout!

Day 11- Dumbbell Program

Fantastic sweat 😮‍💨 kicked my ass

Day 12- Dumbbell Program

Day 13- Dumbbell Program

Day 15- Dumbbell Program

Absolute burner of a workout 😮‍💨🫡

Day 16- Dumbbell Program

Day 17- Dumbbell Program

Day 18- Dumbbell Program

Day 19- Dumbbell Program

The volume DB superset workouts are some of my favorites. Love this program!

Day 20- Dumbbell Program

Day 22- Dumbbell Program

Day 23- Dumbbell Program

Day 24- Dumbbell Program

Day 25- Dumbbell Program

Day 26- Dumbbell Program

Day 27- Dumbbell Program

I probably go back to this routine too often, but I like it.

Really digging skiers/ snatch/squat routine.

Day 4- Dumbbell Program

Community

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