Name: Playbook - Body By Bartl - W4/ D5
Uploaded: 2022-04-20T17:35:54.547Z
Duration: 60 min
Description: W4/ D5

- Jump rope 5 min
- Glute bridges 3 x 15,10,8
- Decline bench press 3 x 12,10,8
- Barbell bent-over row 3 x 12,10,8
- Clean + push press 3 x 12,10,10
- Hammer curls 3 x 12,10,8
- Sprawls 3 x 25
- Ball slams 3 x 60 sec
- 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

Barbell clean + push press

- Hold the dumbbells with your palms facing each other (thumbs up)
- Curl the dumbbells up engaging your bicep as you curl
- Lower with control

Hammer curls

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank
- Dip your hips toward the ground 
- Hop your feet back in and stand up

Sprawls

- Hold a medicine or slam ball with both hands above your head
- 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

W4/ D5

More workouts from Body By Bartl