Name: Playbook - Jake Schultz - W3/D4 D4 Glutes, Hamstrings, Shoulders
Uploaded: 2023-12-07T16:11:44.612Z
Duration: 75 min
Description: W3/D4 D4 Glutes, Hamstrings, Shoulders

- Keep your chest up and hold kettlebells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Kettlebell reverse lunge

- Place your upper back on a bench and a kettlebell or dumbbell at your hip
- Push through your heel raising your hips keeping opposite leg straight
- Engage your glutes as you raise
-Pause at the top and then control down slowly

Weighted single leg hip thrust

- Holding a single kettlebell at your side perform a Bulgarian split squat 

* Work both sides

KB single arm Bulgarian split squat

- Slowly lower the dumbbells or kettlebells with a slight bend in your knees, hinging at the hips and keeping your core tight & back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward squeezing your glutes & hamstrings to power back to upright position

Dumbbell RDL

- Start with your arm at 90 and press up until you reach full extension
-slowly control back to starting position
- Keep your core tight

Single arm machine shoulder press

- Raise until you reach shoulder height
- Lower with a controlled movement

Seated alternating front raise

- Hinge forward at the hips. Keep back straight
- Keep a slight bend in the elbows
- Raise the kettlebells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell rear delt fly’s

- 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

W3/D4 D4 Glutes, Hamstrings, Shoulders

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

Blake

W1/D4 D4 Lower Body

W1/D5 D5 UPPER BODY push/pull

Masoud

W1/D6 D6 Upper Push & Abs/Core

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/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

W3/D4 D4 Glutes, Hamstrings, Shoulders

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