Name: Playbook - Eric Johnson - W2/D2
Uploaded: 2023-01-02T17:22:16.301Z
Duration: 60 min
Description: W2/D2

Superset  (2 rounds) 
- Windmills x 5 each side
- 1 Arm Farmer Walk March x 30 yards

- Pull Ups x 30 reps *as few sets as possible

- 1 Arm DB Row 3 x 10 each side

Superset (3 rounds) 
- Leg Press x 20 
- Walking Lunges x 10/12/15 each side

Superset (3 rounds) 
- Cable Rear Delt Fly x 15 
- DB Spider Curls x 15

- Windmills x 5 each side
- 1 Arm Farmer Walk March x 30 yards

- Grip the kettlebell with one hand and extend the arm over your head (Your palm should face forward)
- Extend the opponent arm down in front of your thigh
- Hinge at the hips to lower the upper body down and to the side
- Your hand slides down the front of your  leg toward your foot
- Keep the kettlebell arm steady and fully extended overhead
- In the lowest position (with the hand close to the foot) your torso will be tipped, you'll feel some weight shift into your hip
- Reverse the movement, lifting the body while keeping a strong straight spine
- Keep the weight steady and elevated over the shoulder
- Return to the starting position and begin again
- Be sure that you maintain a strong, straight spine throughout this move
- Complete desired reps then repeat on the opposite side

Windmill

- Hold a kettlebell in one hand
- Raise your opposite knee as you walk forward
- Keep your shoulders rolled back

1 Arm Farmer Walk March

Superset

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

30 reps *as few sets as possible

Pull-up

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Engage your lat
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

10 reps each side

1 Arm DB Row (Split Stance)

- Leg Press x 20 
- Walking Lunges x 10/12/15 each side

- Sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90-degree angle
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg Press

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Extend both legs to come back up
- Step forward with the other leg and repeat moving forward

Walking Lunges

- Cable Rear Delt Fly x 15 
- DB Spider Curls x 15

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Cable Rear Delt Fly

- Support your chest against an incline bench
- Curl the dumbbells up toward your shoulders keeping your elbows pointed toward the floor
- Lower the dumbbells into a deep stretch in your biceps

W2/D2

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