Name: Playbook - James Lawrence Iron Cowboy - W6/D6 100 rep Strong
Uploaded: 2021-12-26T21:17:24.826Z
Duration: 35 min
Description: W6/D6 100 rep Strong

Day 6: 100 REP Strong

Warm up: 30 seconds of each move
Jog
Squat
Reverse lunges
Inhale walk out to a plank
Spider lunges
Inhale to chest opener

Workout:
100 REPS each move: 
- Overhead press
- Jump squats
- Lateral raises
- Burpees
- Lateral lunges (slow and controlled)
- Upright rows 
- Reverse lunge jumps (right)
- Reverse lunge jumps (left)

100 REPS total each move: 
- Single leg V-ups 
- Downdog to plank to oblique crunch 

Cooldown and Stretch

Warm Up: 30 seconds each move
- Jog
- Squat
- Reverse Lunge
- Inhale/Walk out to plank
- Spider lunges
- Inhale to chest opener

- Run in place Moving your arms as if you are skipping a rope

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Repeat with the other leg

Reverse lunges

- Inhale circling you send outward and upward to overhead
- Hinge forward at the hips, keeping your legs straight
- Walk your hands out to a high plank position
- Reverse the movement back to starting and repeat

Inhale/Walk out to plank

- From a high plank position
- Keep your back flat as you bring one leg forward, placing your foot just outside your hand
- Step back to plank and repeat on the other side

Spider Lunges

- Inhale as you circle your arms up and overhead
- Pull your elbows down and back

Inhale to Chest opener

Warm up

Workout:
100 REPS each move: 
- Overhead press
- Jump squats
- Lateral raises
- Burpees
- Lateral lunges (slow and controlled)
- Upright rows 
- Reverse lunge jumps (right)
- Reverse lunge jumps (left)

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Overhead Press

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump squats

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

Lateral raise

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a high plank
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Upright Row

- Step back into a lunge position 
- Drive off your front foot, jumping up
- Bring your back knee up towards your chest 
- Land softly and repeat

Reverse lunge jumps (right)

Reverse lunge jumps (left)

Circuit

100 REPS total each move: 
- V-ups 
- Downdog to plank to oblique crunch

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your toes and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Starting in a high plank position
- Sit back pressing your hips toward the ceiling and keep your legs as straight as possible
- Press the floor away, shrugging your shoulders toward your ears 
- Shift your weight forward
- Lift one leg up, bringing your knee toward the outside of your elbow
- Repeating the entire sequence on the opposite side

Downdog to oblique crunch

Core

W6/D6 100 rep Strong

Maxi

Perfect workout to get back into the grind 💪🏽🔥

James

This was the best workout ever!! It pushed me the perfect amount, where it was hard, but I was still loving it!

W6/D6 100 rep Strong

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