Name: Playbook - Jerry Housey - W1/D2 Day 2 of Week 1 and 2 upper body routines
Uploaded: 2023-02-16T01:37:40.604Z
Duration: 60 min
Description: W1/D2 Day 2 of Week 1 and 2 upper body routines

Day 2 of Week 1 and 2 upper body routines

This routines are used before each workout!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

Knee Pull

Jumping Jack with Groin Stretch

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Static Hip Flexor Stretch

Pigeon Stretch

Treadmill Run

Warm Up

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

Med Ball Jump Slam

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

Kettlebell deadlifts

Back and Chest

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB BACK ROW

- Hold the bar with your palms facing you
- Pull your body up engaging your back
- Come up until your chin reaches the bars height
- Lower your body with a controlled movement

Underhand pullups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up to stand position and repeat

Burpee

W1/D2 Day 2 of Week 1 and 2 upper body routines

Rita

W1/D1 Day 1 of Week 1 and 2 of your Leg Routines

W1/D3 Day 3 of Week 1 and 2 Cardio Routines

W1/D4 Day 4 of Week 1 and 2 Leg Routines

W1/D5 Day 5 of Week 1 and 2 Arm Routines

W3/D1 Day 1 of Week 3 and 4 Leg Routine

Had to change the pat pulls as I don’t have this equipment in my home gym. However, I made it through and completed my workout.

W1/D2 Day 2 of Week 1 and 2 upper body routines

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