Name: Playbook - Jake Schultz - W1/D6 D6 Upper Push & Abs/Core
Uploaded: 2023-12-07T16:11:44.557Z
Duration: 50 min
Description: W1/D6 D6 Upper Push & Abs/Core

Masoud

Blake

- Begin by lying upper back on stability ball
-press through heels to bridge up
- start the dumbbells/KBs at chest level
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth

Reps are per arm

Bridge on stability ball w/ KB alt. ISO press

- Start in a high plank position 
-with both feet on top of stability ball
- Bring your knee towards your chest 
- Focus on your abs throughout the movement

You can use Trx straps or sliders if needed

High plank stability ball knee tucks

- From a push up position with each hand on a KB
- Bend elbows to lower body down until chest is stretched  
- Keeping a neutral spine and core tight
- Engage your chest and Straighten elbows to press body back up

Kettlebell push ups

- standing on one foot with opposite knee flexed up to hip height
-kettlebell in the opposite hand of the flexed knee
- Start with elbow bent to 90 degrees press kettlebell straight up
- Work both sides

Single Leg Single Arm KB press

- From a high plank position with hands on a medicine ball
- Bring one knee out and forward up to your opposite elbow
- Return to starting position and repeat on the opposite side

High plank on med ball w/ knee to oppo elbow

- Place feet under support; knees bent
- Holding the weight with your arm extended
- Bring your arm and torso up towards ceiling
- Lower with a slow controlled movement keeping your core engaged
-Repeat on opposite side

KB single arm overhead sit up

W1/D6 D6 Upper Push & Abs/Core

Modified bc I’m working out at home with limited equipment (no treadmill or leg press)

Brandon

W1/D1 D1 LEGS

W1/D2 D2 BACK & TRICEPS

W1/D3 D3 PUSH

W1/D4 D4 Lower Body

W1/D5 D5 UPPER BODY push/pull

W1/D7 D7 Upper Pull

W2/D1 D1 Legs & Shoulders

W2/D2 D2 Full Body

W2/D3 D3 Upper Body Push/Pull

Can upright rows be done with a kettlebell…?

W2/D4 D4 Legs & Shoulders

W2/D5 D5 Push, Core & Cardio

W2/D6 D6 HIIT Bike

W2/D7 D7 Quads

W3/D1 D1 Full Body Stability Focused

W3/D2 D2 Kettlebell Back & Core

W3/D3 D3 Cardio LISS

W3/D4 D4 Glutes, Hamstrings, Shoulders

W3/D5 D5 Chest & Biceps

W3/D6 D6 Quads & Triceps

W3/D7 D7 Shoulders

W4/D1 D1 Barbell Circuit

W4/D2 D2 Upper Body Push/Pull

W4/D3 D3 Legs & Shoulders

Oh my gosh😭😭😭😭😭🤪🤪🤪

W4/D4 D4 Core Circuit

W4/D5 D5 Back & Triceps

W4/D6 D6 Legs & Shoulders

W4/D7 D7 Fully Body Kettlebell

W5/D1 D1 Chest & Back

W5/D2 D2 Legs

W5/D3 D3 Core/Abs

W5/D4 D4 Shoulders

W5/D5 D5 Legs High Volume

Deana

W5/D6 D6 ARMS

W5/D7 D7 Push & Pull

W6/D1 D1 CORE

W6/D2 D2 Legs & Shoulders

W6/D3 D3 Back, Triceps, Calves

W6/D4 D4 Quads

W6/D5 D5 Core/abs

W6/D6 D6 KB Legs

W6/D7 D7 Back & Triceps

W7/D1 D1 Full Body KettleBell

W7/D2 D2 Glutes & Hamstrings

W7/D3 D3 Shoulders

W7/D4 D4 CORE

W7/D5 D5 Legs

W7/D6 D6 Push/Pull

W7/D7 D7 HIIT EMOM

W8/D1 D1 Shoulders

W1/D6 D6 Upper Push & Abs/Core

Community

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