Name: Playbook - Jerry Housey - W3/D2 Day 2 of Week 3 and 4 upper body routines
Uploaded: 2023-02-16T01:37:53.147Z
Duration: 45 min
Description: W3/D2 Day 2 of Week 3 and 4 upper body routines

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.

Rita

Day 2 of Week 3 and 4 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

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

Kettlebell deadlifts

- Jump rope with the rope passing under your feet once each jump

Jump rope

Upper Body

- 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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- 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

W3/D2 Day 2 of Week 3 and 4 upper body routines

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

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

W3/D3 Day 3 of Week 3 and 4  Cardio Routine

W3/D4 Day 4 of Week 3 and 4 Leg Routines

Pretty good for someone who was dead ass tired an hour ago.

W3/D2 Day 2 of Week 3 and 4 upper body routines

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