Name: Playbook - Joey Schultz - W3/D7 Sunday (Full Body)
Uploaded: 2022-06-07T00:46:43.986Z
Duration: 45 min
Description: W3/D7 Sunday (Full Body)

This one will be in the gym, quick easy and effective workout.

Roll out quads, hammies, IT band, back, and inner quad.

Foam Roll Warmup

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

- Hold a medicine or slam ball with both hands 
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Lift opposite arms up overhead before slamming the ropes to the ground in one powerful motion

Battle ropes - double arm slams

-wide on straight bar
- extend all the way down
- tighten core
- complete ROM
- hold at top

Wide pull ups

W3/D7 Sunday (Full Body)

Great active rest day on a nice day in TX

James Nguyen

George Velez

Julian

W1/D1 Monday (Calisthenics)

I like the calisthenics workout and then a leg workout to accommodate the bodyweight work out.

Brilliant workout. Can’t wait to do the rest of the program!!

Aimee

Devin

W1/D1 Monday (Legs)

Great way to use body weight,  my fav are the elevated pistol squats

W1/D2 Tuesday (Calisthenics)

Hector Fortisescobar

W1/D2 Tuesday (Chest)

Brandon Horowski

W1/D3 Wednesday (Bi and Tri)

W1/D3 Wednesday (Plyometrics)

W1/D4 Thursday (Calisthenics)

It was a crazy pump! definitely need to go heavier on these next time

W1/D4 Thursday (Shoulders)

W1/D5 Friday (Hitt Session)

W1/D5 Friday (Leg Day)

Luna

Backing those abs at the end of the workout was a killer

W1/D6 Saturday (Back)

W1/D6 Saturday (Calisthenics)

Honestly surprised me how this killed me today

W1/D7 Sunday (Full Body)

W1/D7 Sunday- Outdoor Workout (Walk)

I actually enjoy these, reminds me of football back in high school 💯💯

W2/D1 - Monday - Plyo

W2/D1 Monday (Chest)

Not gonna lie tho hand stand holds and push ups are a bigggg struggle of mine. Mainly fear and stability

W2/D2 -Tuesday - Calisthentics

A week into the program and 75 hard.. Seeing improvements all around! Big respect dawg

W2/D2 Tuesday (Legs)

W2/D3 - Wednesday - Plyometrics

Great arm pump especially the superset bicep and dips

W3/D7 Sunday (Full Body)

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