Name: Playbook - Eian Scully - W1/D1 Upper Body & Conditioning
Uploaded: 2022-11-15T11:11:58.991Z
Duration: 60 min
Description: W1/D1 Upper Body & Conditioning

James

Dynamic warmup flow to help get your body ready to lift weights safely!

•Start in the quadruped (all fours) position 
•Look to the sky and drop your belly/chest towards the ground  
•Reverse the movement by dropping your head towards the ground and lift your back as high as possible to the sky

Gym cat/cow

6 reps per side

•Start from the quadruped (all fours) position keep your core and glutes tight
•Extend one arm and the opposite leg as far out as possible
•Return to start position and repeat with your other arm and leg

Gym Bird dog

6 reps per side in each direction

•Start in a quadruped position (on all fours) knees under your hips and hands under your shoulders
•Lift your left leg out to the side as far as possible, then in a circular motion rotate your knee backward, down and around
•Complete the proscribed reps then repeat hip circles in the other direction rotating your knee back, around to the side and back in

Gym quadruped hip circles

6 reps per side

•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Gym hamstring/hip rocker

6 reps per side

•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Gym double leg spinal twist

6 reps per side

•Start laying on your stomach, extend your right arm out perpendicular to your body
•Push the left side of your chest away from the ground with your left hand, feel the stretch in your right chest/shoulder

Gym dynamic chest stretch

Lifting warmup flow

•Lay on a bench with your shoulder back and down 
•Press the barbell up above your chest and squeeze your chest at the top of the movement

Gym BB bench press

•Start with your right knee and right hand on the bench, left foot on the floor
•Row the dumbbell up, think about pulling back from the elbow and squeeze your lat at the back

Gym DB bench row

Circuit 1

•Sit on a bench hold the dumbbells at shoulder level
•Press the dumbbells up overhead

Gym DB shoulder press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Circuit 2

•Start in a split stance, leaning slightly foreword with core engaged
•Pull the cables in to chest level, squeezing your chest at the top

Gym cable low to high flys

•Start in a half kneeling position, core tight
•Pull the rope to your forehead while trying to separate it, squeezing you lower traps and mid back

Gym rope face pull

Circuit 3

•Stand tall, shoulders back and core engaged 
•Curl the dumbbells up without moving your upper arms, squeeze your biceps at the top of the movement

DB double biceps curl

•Stand tall, core engaged 
•Hinge forward slightly with your upper arms locked by your sides
•Push the rope down towards the top of your hips squeezing your triceps at the bottom

Gym rope triceps extension

Circuit 4

•From a standing position bend your knees and engage your core (athletic position)
•Jump your feet apart and raise your hands overhead
•Jump your feet back together and lower your hands back to your sides

Jumping jack

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

•Start in a low plank position, keep your core and glutes engaged
•Lift your right arm straight out in front of you, thumb up like a hitchhiker 
•Return to start position and repeat with left arm out in front of you with thumb up

Hitchhiker plank

Conditioning finisher

W1/D1 Upper Body & Conditioning

Awesome workout!  Thanks Eian for the motivation and inspiration!

Martin Bebout

W1/D2 Legs & Abs

W1/D3 30-45min Cardio

W1/D4 Upper Body & Conditioning

W1/D5 Legs & Abs

Cardio done, ready for tomorrow.  Bring it!

W1/D6 30-45min Cardio

W1/D7 Rest & Recovery

Excellent!  I’m a little behind on the challenge, but keeping with it.  Great workout!

W1/D1 Upper Body & Conditioning

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