Name: Playbook - Eian Scully - W2/D1 Metabolic🔥 Upper body & abs
Uploaded: 2022-11-10T20:30:50.594Z
Duration: 60 min
Description: W2/D1 Metabolic🔥 Upper body & abs

Maya

The push ups are 🔥🥵 refreshed 🤟🏻❤️‍🔥🙌🏻

It was refreshing as always 🥵🔥🤟🏻 Thank you coach E!

Refreshed as always, body and soul. Thank you Coach Eian! 🥵🔥

Still working on the Bear Crawl. And I’m starting back Week 2 set because I aim for consistency. 🙏🏻🔥 As far as the sweat, it’s always crazy good! 🔥🔥🔥 Thank you coach Eian!

I salute to anyone who has the patience to do the Bear Crawl. The sweat from this session, crazy good! 🔥🤟🏻

Wow! A good start for my week 2. Always feeling good afterwards but those bear crawl and leg scissors man.. 🥵🔥

Upper body focused metabolic workout designed to build muscle and tone your upper body while burning body fat!

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 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

Hip/hamstring rocker

2x6 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

Double leg spinal twist

Dynamic warmup

•Assume the push-up position 
•At the bottom of each push-up extend your arms overhead and lift your legs, squeezing your Glutes and mid back

Push-up+Superman

4x6 reps per side 
•Start laying flat on your back, legs bent to 90 degrees arms parallel to your thighs 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Without letting your lower back come off the floor slowly lower your right arm and left leg towards the floor
•Return to start position with control and repeat on other side lowering your left arm and right leg towards the floor

Dead bug

4x10 reps per side
•Start laying flat on your back, engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your right leg an inch off the floor and your left leg as high as possible towards your chest while keeping it straight
•Switch your legs bringing your left leg and inch of the floor and right leg as high as possible
•Repeat for prescribed reps

Leg scissors

Circuit #1

•Assume push-up position 
•Lower down with control, press back to start position 
•At the top position walk your hands and feet to the left a foot distance
•Repeat by doing a push-up and walking your hands and feet about a foot distance back to the right

** If you can't do full side to side push-ups, you can:
1.Do a regular push-up from your knees 
2.Do a regular push-up with your hands on a sturdy table, couch or step

Side to side push-up

•Lay flat on your stomach
•Keep your chin tucked and lift your feet and arms off the ground
•Form your arms in the shape of a T, lift your arms as high as possible while squeezing your mid back (lower traps) together
•while keeping your arms lifted move your arms together into the shape of a Y
•lower your arms to the ground and repeat in reverse (raise as a Y, lower at T)

Prone T to Y raise

•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

Circuit #2

6 step forward/6 steps backwards 
•Start in a quadruped position, engage your core and lift your knees an inch off the ground 
•Walk your right hand and left foot a couple inches forward followed but your left hand and right foot foreword
•Repeat for prescribed reps then reverse the steps walk bear crawl backwards

Bear crawl

•Form your body into a table, chest to the sky, feet under knees  and hands under shoulders 
•Lower your body down by bending your elbows not dropping your hips 
•straighten your arms and squeeze your triceps

Table dips

•Lay flat on your back, arms extended overhead 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your arms and legs 6 inches off the ground, lean over to your right and hold then lean over to your left side and hold, repeat for prescribed reps

Hollow out oblique rock

Circuit #3

W2/D1 Metabolic🔥 Upper body & abs

First time after a while! Thank you for designing this set 🖤

W1/D1 Metabolic🔥 Upper body & abs

Damn that jump lunge set really pushed me to the max. 🥵 I wanna have strong legs tho. Hopefully I beat the set stronger soon.

W1/D2 Metabolic🔥 Lower body workout

Wobbly at the T Plank but getting there on my push up with knees 🥵🔥❤️‍🔥

W1/D3 Metabolic🔥 HIIT cardio

Refreshed! Still heavy at the Single Glute Bridge but my inner voice starts telling me I should add resistance band for this Glute Toner session… 🥵❤️‍🔥

W1/D4 Metabolic🔥 Glute toner

Second circuit was a killer 🥵❤️‍🔥🔥

W1/D5 Metabolic🔥 Abs shredder

Those finisher feels like a gift after the jump lunge reps ❤️‍🔥🥵🔥

W2/D2 Metabolic🔥 Lower body workout

That last circuit is more challenging than it looks after the previous ones! 🥵

Had more power to do those T-Push Up than months before 🥵❤️‍🔥🔥

W2/D3 Metabolic🔥 HIIT cardio

Had really nice workout, thank you for creating the set Coach Eian! ⚡️

Nice workout after HIIT yesterday ❤️‍🔥🔥🤟🏻

W2/D4 Metabolic🔥 Glute toner

W2/D5 Metabolic🔥 Abs shredder

Pushed myself through it! Really nice 🖤

W3/D1 Metabolic🔥 Upper body & abs

So hard for me but got it done finally! 🙌🏼

It was still hard for me, so I feel proud that I even completed it. The Jump Lunge is crazy. Keep breathing through my nose a bit help too to keep it going 🖤🙌🏼

W3/D2 Metabolic🔥 Lower body workout

Switching bear crawls to push ups on knees and some regular push up since I still suck at push ups 😅🥵

W3/D3 Metabolic🔥 HIIT cardio

W3/D4 Metabolic🔥 Glute toner

Feel proud of myself for this abs sesh 🥵

W3/D5 Metabolic🔥 Abs shredder

Feeling awesome for finishing this today. 🖤

Starting Monday with these push ups… ❤️‍🔥🔥🥵 Refreshed!

W4/D1 Metabolic🔥 Upper body & abs

🥵 so proud of myself for this one. A killer.

So glad I got through it! Those lunges 🥵

Tough set! The more I feel those moves, the more sweats I get. 🥵❤️‍🔥🔥

W4/D2 Metabolic🔥 Lower body workout

Totally a silent killer this one. Feeling the burn ❤️‍🔥❤️‍🔥❤️‍🔥🥵🔥🥵❤️‍🔥

W2/D1 Metabolic🔥 Upper body & abs

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