Name: Playbook - Ian Hardin - W1D3
Uploaded: 2023-06-18T17:52:07.191Z
Duration: 75 min
Description: W1D3

Liam

John Grubisich

Katrina Gagatsou

Claire

Dillon

I’m a Pt and nice to have a good coach who pushes me thanks

I couldn’t move my arms after I was done

Jacob

Today is heavy and hard upper body lifting. Push your limits but don’t push through form breakdown

-tempo is slowing the movement down 
-slow down, fast up
-keep shoulder blades squeezed together, 
-feet firmly planted 
-hands outside the torso

Tempo Close Grip Barbell Bench

-squeeze the shoulder blades together and down 
-plant feet firmly 
-using a neutral grip bring the dumbbell down to the outside of your torso

Neutral Grip Dumbbell Press

Incline Dumbbell Seal Row

Overhead Pinch Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

Superset 1

-place bench as low as you can without hands touching the floor 
-pull dumbbells laterally away from your body towards the walls

Chest Supported Dumbbell Flies

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated Dumbbell Curls

Superset 2

-place hands on floor 
-jump the feet back until the knees gently touch the floor 
-jump feet to the hands and stand up

Bulldogs

-alternate bringing knees as high as you can

High Knees

Conditioning 1

W1D3

W8D7

W8D6

W8D5

W8D4

Ryan

W8D3

W8D2

W8D1

W7D7

Lacey

W7D6

Mireille

W7D5

W7D4

W7D3

W7D2

W7D1

W6D7

W6D6

W6D5

W6D4

W6D3

W6D2

W6D1

W5D4

W5D3

W5D2

W5D1

W4D7

W4D6

W4D5

W4D4

W4D3

W4D2

Maybe I like Bulgarian split squats now???

Feel like I've been ran over by a train!!! Ten days away- felt the pain!! 🥵

W4D1

W3D7

W3D6

W3D5

W3D4

W3D3

W3D2

W3D1

W2D7

W2D6

W2D5

W2D4

W2D3

W2D2

These leg days make me hate leg day 🤡☠️🫠

Kaileigh

W2D1

W1D7

Round 2. Brutal. Could not finish. Barf imminent 🤢

Shaking. Dead. Ass is pumped to a triple decker hamburger. 😵‍💫

Janelle

W1D1

Great! A little intimidating with new workouts for myself.

Katelyn

W1D2

W1D3

Community

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