Name: Playbook - Eian Scully - W1/D4 Upper Body & Conditioning
Uploaded: 2022-11-17T13:45:39.124Z
Duration: 60 min
Description: W1/D4 Upper Body & Conditioning

James

Martin Bebout

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

•Start standing tall core and glutes engaged, barbell at shoulder level
•Press the press the barbell up overhead

Gym BB shoulder press

-Pull-ups can be substituted with Lat pull-down. 
•Hold the bar shoulder width apart, core and glutes engaged 
•Pull your shoulders down away from your ears
•Pull yourself you with control 
•Lower down with control always using full range of motion

Gym pull-up

Circuit 1

•Lay on an incline 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 incline bench press

•Lay your chest on an incline bench, engage your glutes and pull your shoulders back and down
•Row the dumbbells back, focus on pulling back from the elbows
and squeeze your back at the top of the movement

Gym DB chest supported row

Circuit 2

•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

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

Gym cable biceps curl

Circuit 3

•Stand tall, shoulders back and core engaged 
•With elbows slightly bent, raise the dumbbells away from you to the side until they are in-line with your shoulders

DB lateral raise

•Bend over with a flat back, pushing your glutes back
•Extend your arms in the shape of a T with elbows slightly bent, squeezing your mid back at the top of the movement

DB bent over flys

•Start in a plank position
•Jump your feet in towards your chest and squeeze your abs 
•Jump your feet back to plank position

Plank + jump in

Circuit 4

•Start standing tall, preform a squat by pushing your hips back, knees in-line with your toes 
•Explode off the ground and turn 180 degrees in the air, landing softly in a low squat position

180 jump squat

•Lunge backwards with your right foot 
•Return to standing position and raise the right knee to hip level
•Lower your right foot back to the floor then repeat with left leg

Alternating Reverse lunge + knee drive

•Lay flat on your back
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your legs to 90 degrees and then pulse the heels towards the sky
•slowly lower your legs until they are 1 inch off the ground

Gym leg lifts and lower

Conditioning finisher

W1/D4 Upper Body & Conditioning

W1/D1 Upper Body & Conditioning

Awesome workout!  Thanks Eian for the motivation and inspiration!

W1/D2 Legs & Abs

W1/D3 30-45min Cardio

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/D4 Upper Body & Conditioning

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