Name: Playbook - Body By Bartl - W1/ D5
Uploaded: 2022-04-20T17:35:54.503Z
Duration: 45 min
Description: W1/ D5

- Jump rope 5 min
- Glute bridge 3 x 15,12,12
- Decline bench press 3 x 15,12,12
- Barbell bent-over row 3 x 15,12,12
- Clean + push press 3 x 15,12,12
- Jump rope 5 min

- Jump rope with rope passing under your feet once each jump
- Increase speed as you feel comfortable

Jump rope

- Lay on the floor with your legs bent and a barbell across your hips
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Barbell glute bridge

- Start by lying down on the decline bench with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your lower chest 
- Press the barbell up engaging your chest

Barbell decline bench press

- Start with your back flat and chest almost at parallel to the floor
- Pull the bar up until the barbell touches your body
- Lower bar back to the floor

Barbell bent-over rows

- Start with feet hip width apart 
- Clean barbell to shoulders
- Dip torso slightly by bending your knees and press the bar overhead 
- Lower the bar back to starting position

W1/ D5

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