Name: Playbook - Clayton Echard - W4/D4 Arms & Abs
Uploaded: 2022-06-21T00:28:56.175Z
Duration: 45 min
Description: W4/D4 Arms & Abs

- Incline treadmill walks 1 x 10:00m

Superset x 4
- Decline bench sit-ups 4 x 15
- Deadmill sprints 4 x 10s

Circuit
- Circle sliders 4 x 10
- Floor abdominal crunches 4 x 10
- Resistance band curls 4 x 10
- Tricep dips 4 x 12

Triset
- Resistance band thrusters 4 x 12
- Resistance-band overhead tricep extensions 12,10,10,8
- Dumbbell bicep hammer curls 12,10,10,8

Triset 
- Resistance band pull-aparts 12,12,10,10
- Exercise ball plank rollouts 4 x 10
- Dumbbell cross-chest tricep extensions 12,12,10,10

Incline Treadmill Walks

- Engage your core throughout the movement
- Lower with a slow and controlled motion

Decline Bench Sit-Ups

Deadmill Sprints

Superset

- Keep your hips high
- Engage your core throughout the movement

Circle Sliders

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Floor abdominal Crunches

- Perform bicep curls using a resistance band

Resistance Band Curls

- Keep your elbows close to your body
- Come down until your arms reach a 90 degree angle
- As you come up engage your chest and triceps

Tricep Dips

Circuit

- With band looped under your feet perform thrusters (squat and press)

Resistance Band Thrusters

- Perform overhead tricep extensions with both arms using a resistance band

Resistance Band Overhead Tricep Extensions

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Dumbbell bicep Hammer Curl

Triset

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Place your elbows on a stability ball while in the plank position
- Roll the ball out and back keeping your core activated

Exercise Ball Plank Rollouts

- Lay on your back with a dumbbell in each hand
- Hinge at the elbow bringing both dumbbell s towards your chest in a controlled manner
- Extend your arms back to the starting position

W4/D4 Arms & Abs

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