Name: Playbook - Coach Myers - Pump & Jump
Uploaded: 2024-02-18T22:00:08.377Z
Duration: 40 min
Description: Pump & Jump

10 rounds:
Close Grip Bench - 10
DB Curls - 10
Jump Rope - 2 minutes

- Lie flat on a bench and set your hands at shoulder width
- Set your shoulder blades by pinching them together and driving them into the bench
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Close Grip Barbell Bench Press

- Curl the dumbbells up as you fully supinate your hands
- Remain in a palms up position as you slowly lower the weight, twisting back to neutral just before the dumbbells reach your sides

DB Curls

- Jump rope with the rope passing under your feet once each jump
- Focus on minimal arm movement and jumping just high enough for the rope to pass

Jump Rope

Pump & Jump

Airdyne Super Sweat

Airdyne Burner

Strongman Circuit

Anaerobic Airdyne Repeats

Med Ball Medley

Great work out
Real test of character 😅

Dastaan

Pump & Sprint

Farmer Endurance

Pump & Run

Airdyne Sprints

Daniel

Gutcheck circuit

21 Minute Push Up E.M.O.M. Challenge

Airdyne & Push Up Challemge

30 minute AMRAP

Pump & Shred Drop Sets

800m Pump & Run

Full Body E.M.O.M.

10 Round GutCheck

Practice Room Finisher - rope tug of war

Pull Up and Med Ball Ladder

Misha SWB

Practice Room Finisher - Rope Circuit

Practice Room Finisher - Med Ball Partner Circuit

Kel Bates

Pump & Run Challenge

Dylan

Emanuel

Med Ball Circuit

Partner Circuit

For the DB lunges, is that 10/leg or 10 total?

Nikhil

The Infamous Arms & Legs Circuit

Incline Treadmill Challenge

Off Season Pump & Run

MMA Base Conditioning

Chris

MMA Conditioning - High Intensity

Sled Madness

Eric

100 rep Single Leg Challenge

Kettlebell Endurance Circuit

MMA/Grappling Conditioning

20 minute EMOM

Jump & Hand Stand AMRAP

Gutcheck Track Workout

Nice workout! Getting prepped for the 40 day shred!!

MMA Strength & Conditioning

400m Sprint Kickers

Airdyne GutCheck

Track AMRAP

400m Turner Burners 🔥

Bodyweight EMOM

Track Workout - 600m repeats

So I love these kind of workouts!Feels great!

Samuel

60 second Challenge

MMA CONDITIONING

Rope Climb Challenge

1 mile Lunge & Carry Relay

Pump & Jump

More workouts from Coach Myers