Name: Playbook - Devon Levesque - W5/D1 Upper focus
Uploaded: 2021-05-05T21:50:00.537Z
Duration: 45 min
Description: W5/D1 Upper focus

Starting to notice strength, I’m able to push through now without stopping.

Ryan Samson

Pushed the run to 3 miles and I finally broke 20min and did it in 19:30💪🏽🙌🏽

Nicholas Weisz

Jennifer

Joel J. Valdes

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

Pair:
Pushup + rotation 4 x 20
Barbell rows 4 x 20

Pair:
Single-arm press 4 x 10
SA chest supported DB rows 4 x 10

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

W5/D1 Upper focus

Community

More workouts from Devon Levesque

W5/D1 Upper focus

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Devon Levesque

Community