Name: Playbook - Jeff Logan - W4/D1 Full body
Uploaded: 2022-11-18T18:30:25.994Z
Duration: 45 min
Description: W4/D1 Full body

unknown user

YES SIR! Sometimes your elevation requires your separation.

Justin

Bryant

- Barbell deadlift row combo 4 x 15 (15 reps each movement)
- Band squat jumps 4 x 10
- Pull-up burpees 4 x 10
- Barbell backloaded walking lunge 5 x 15 (each leg)
- Dumbbell squat press 5 x 20
- Bear crawls 5 x 15 (each)
- Stability ball roll outs 5 x 20

- Complete 15 barbell rows
- Re-grip if you have to 
- Complete 15 deadlifts

Barbell deadlift row combo

- pull on band until there’s tension 
- jump as high as you can while keeping a soft landing 
- let glutes & leg muscles catch you, not your knees

Band Squat jumps

- complete a burpee 
- complete a pull up
- this equals 1 complete rep

Pull up burpees

- place straight barbell on back 
- large forward lunge-step
- tap your knee on the ground 
- walk right into the following rep

Barbell back loaded walking lunge

- heels elevated 
- dumbbells in hammer press position
- squat first, then press

Dumbbell Squat presses

- this is not for speed!
- nice & slow, feel the burn
- forward crawling

Bear Crawls

- tight core 
- tight elbows 
- extend arms out and back in = 1 complete rep

Stability ball roll outs

W4/D1 Full body

Mike

Straight Fire💪🏽🔥🔥🔥🔥🔥

Baljinder

W1/D1 Full body

Assisted me to achieve mental equanimity and emotional calmness.

WITHEL

Great pretty tough but we go eat got damn me

Tyler Williams

W1/D2 Cardio and core

Couldn’t finish any of the workouts or reps… man I’m out of shape

Dominique Troutman

W1/D3 Chest & back

Jonathan

Tyson

W1/D4 Cardio & core

Greg

Fire workout staying consistent bound to see progression.

Siosi

W1/D5 Full body

CazFit

RICHINIT

W1/D6 Cardio & core

First time ever using a foam roller but it felt amazing and feel way better after

W4/D1 Full body

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