Name: Playbook - Jeremy Park - Day 5 & 19: Full Body Function
Uploaded: 2023-09-03T20:51:30.399Z
Duration: 60 min
Description: Day 5 & 19: Full Body Function

Emil Mikkelsen

stacey

Amanda

Matej

Felt that seance was quite unbalanced, some exercices were very hard and others pretty easy..

Antonin

Blaike

Louis

I feel like although this one was a full body, it didn’t feel as tough as the exercises focusing on a specific body part. With the exception of the gorilla rows 😂

Christian

tibi

Really hard work but can feel it paying off

Jos Gillespie

Daniel

Jeffrey

Kevin

Vicente

Muaau

Overall it was a pretty simple workout. 😊

Josh

Jabez

Focus: Full Body
- we are getting into functional movements
- working the full body
- choose comfortable weight

Focus: Full Body
- keep your feet shoulder width apart
- squat down holding the dumbbells in a front position 
- press at the top of the squat
- breathe on each rep
- engage your core

Squat & Press

Focus: Chest & Glutes
- lay on the floor in a hip thrust position
- press the weight using your chest 
- you should feel your glutes activated the entire set
- great full body action

Bridge Floor Press

Focus: Lowerbody & Biceps
- hold a lunge while hammer curling 
- this is a full body exercise 
- this will test your balance and center of gravity 
- pull the weight and keep the core engaged
- do 2 sets with the right foot forward and 2 sets with the left foot forward

Lunge Curls

Focus: Lower Body
- great for over all leg development
- step forward and drop the knee 1 inch off the ground
- grip the weight tight flexing the forearms
- going for 20 steps each set

Walking Lunge

Focus: Back
- get in a table top position with your knees a few inches off the floor
- use the weights as support
- row one side balancing on your other arm holding the dumbbell
- think about pulling your elbow back
- each arm should get 10 reps every set

Gorilla Row

Focus: Chest
- finishing off with a release push up to burn out the chest
- perform a push up and at the bottom pull your hands off the floor resting for a sec then pressing back up
- these are great for more depth on your chest for a larger range of motion
- if you can’t do 15 just do as many as you can each set

Release Push Up

Day 5 & 19: Full Body Function

Jose Zacarias

Tyler

That was good as pumped the body well before I head off to work

Xudong

EVERYDAY WARM UP!

Did this program two years ago and loved it. Life got busy and I’m just now getting back to the gym; was so happy to revisit this program, very comforting

Kara Kosinski

Justin

Day 1 & 15: Legs

Kienan

Day 2 & 16: Chest & Back

shunashi

Day 3 & 17: Shoulder & Arms

Filipe

Day 4 & 18: Legs

Hector

Day 6 & 20: Run

Day 7 & 21: Rest Day

Merlin Valdez

Day 8 & 22: Chest & Triceps

Matthew Merck

Tomas

Gotta warn us about the pull up bar exercises as I don't have one at home! Nonetheless good, just did some alternatives!

Day 9 & 23: Back & Biceps

Day 10 & 24: Legs & Core

Day 11 & 25: Shoulders

Day 13 & 27: Run

Day 14 & 28: Rest Day

Db mountain climbers don’t make any difference than regular. And when you’re using the bow flex adjustable dumbbells it makes it even way too clumsy to do. Also do not enjoy renegade rows because it puts too much pressure on the wrists have to stay in that position. And without a pull up bar only end up doing four of the workouts. :/

Day 5 & 19: Full Body Function

Community

More workouts from Jeremy Park