Name: Playbook - Devon Levesque - W4/D1 Upper focus
Uploaded: 2021-05-05T21:50:00.480Z
Duration: 45 min
Description: W4/D1 Upper focus

Feeling better and stronger every workout💪🏽

Nicholas Weisz

Amazing! 2.5 miles went from 23 minutes in week 1 down to 19 minutes at start of week 4!!

Nico

4-way scap	2 x 10
Lunge series 1 x 5
Run Backwards 1 x 100 yards 
Run 2.5 mile

Pair:
Pushup + rotation 4 x 12
Barbell rows 4 x 12

Pair:
Single-arm press 3 x 12
SA chest supported DB rows 3 x 12

Pair:
Single-arm shrugs 2 x 15
Reverse curls 2 x 10
Old school tricep kickbacks 2 x 12

Pair:
Front planks 2 x 30 seconds
Side planks 2 x 15 seconds
Reverse planks	 2 x 30 seconds

Scapular retractions

- Keep your arms extended and your legs at 90 degrees
- Retract your scapula bringing your shoulder up

Scapular depression

Scapular push-ups

- Keep your chest high and your arms extended
- Retract your scapula 
- Return to the initial position

Banded retractions

4 way scap

- Keeping your chest up step back
- Bring your knee down, until both legs are at 90 degrees
- Step forward, engaging your quad and glute

Back side lunges

- Step forward keeping your chest up and back in a neutral position
- Bring your back knee down until both legs are at 90 degrees
- Push through your front leg to return to the initial position

Forward lunges

- Step laterally 
- Push your hips back to come down, keep your chest up
- Keep your opposite leg fully extended
- Push through your heel extending your leg to return to the initial position

Deep lateral lunges

- Stand talk with your chest high
- Step across your front foot
- Bring your back leg down until both legs are at 90
- Step back to the initial position

Front cross lunges

- Step back keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Step forward engaging your quad and glute

Reverse lunges

Lunge series

- Increase speed as you feel comfortable
- Stand tall, keeping your chest up

Back peddle

2.5 Mile run

- Press through your hands engaging your chest as you go up
- At the top of the pushup, rotate your torso extending your arm above you
- Perform another pushup and repeat on the opposite side

Push ups + t rotation

- Hinge at the hips, leaning forward, keep a straight back
- Pull the bar straight up towards the bottom of your chest
- Squeeze your back as you come up
- Come down with a controlled motion

Barbell Rows

Superset

- Push your hips up squeezing your glutes, engaging your core
- Press up engaging your chest
- Come down with a controlled movement

Single arm press

- Place the top of your chest on an incline bench
- Pull the dumbbells up engaging your lats 
- Keep your elbows close to your body and your chest on the pad

Chest supported DB tows

- Stand tall keeping your chest up 
- Raise your shoulder engaging your trap
- Keep your arm fully extended

Single arm shrug

- Hold the bar with your palms facing your body
- Curl the bar up squeezing your biceps at the top
- Keep a tight core

Reverse curls

- Hinge at the hip and lean forward 
- Keep your back straight and your elbow high
- Extend your arm engaging your tricep 
- Return with a controlled motion

Tricep kickbacks

Circuit

- Keep your core tight and back in a neutral position

Front plank

- Place your arm at 90 degrees
- Keep your abs and glutes tight

Side plank

- Keep your arms extended and core engaged 
- Push your hips up squeezing your glutes

Reverse plank

W4/D1 Upper focus

Great workout! Looking forward to tomorrow!

Blake

Very good feeling.  However, I was expecting a training really without equipment, but it does not matter, I was able to adapt my exercises.

Samuel Consolin

Wrecking my stabilizing muscles and building from a relaxed position to fulfilling the full range of motion. Awesome stuff.

Braden

W1/D2 Lower focus

Nicolas

Ward

Bill

W1/D3 Upper focus

Great workout! Well rounded programming with targeted supersets/circuits and cardio built in.

Great work out!  The run at the beginning helps maintain higher heart rate through the entire workout. Was pouring sweat the entire time.

1st workout.  Really liked it!  One note- the video for back side lunge was same as reverse lunge.  Looking forward to tomorrow!!

John Roberts

W1/D1 Upper focus

Legs are always challenging, and this workout really pushes you. 👍🏼

Antonio

The side plank hip trusts are legit. Good stuff.

Ricky

W1/D4 Lower focus

Good workout, but feels to similar to the base of the legs workout - same abs, run and warmup...

Love how this forces me to get out and move in the Portland OR cold haha

Robert Nisbet

Awkar

W1/D5 Core focus

Jaren

Shanoska

Meagan

W1/D6 Stretch + run

Thank you for these unique workouts you have helped me to find my love for working out again🔥

Anthony Olivieri

Add slots for weight amounts and maybe give options for extra workout pieces to make it more or less challenging

Tori

Joseph Madaio

W2/D1 Upper focus

Jordan

What’s a good sun for the windshield wipers? I was able to do a few today but still can’t get up to 10 for 2 rounds

W2/D2 Lower focus

Great workouts man 
Do you recommend stretching/mobility after every workout? 
Or only on days off ?

W4/D1 Upper focus

Community

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