Name: Playbook - Body By Bartl - W4/D1
Uploaded: 2022-04-20T17:35:54.539Z
Duration: 60 min
Description: W4/D1

- Jump rope 5 min
- Back squats 3 x 12,8,6
- Flat bench press 3 x 12,8,6
- Banded pull ups 3 x 12,10,10
- Military press 3 x 12,8,6
- Bicep curls 3 x 12,10,8 (each side)
- Burpees 3 x 25
- Bear crawls 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squats

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell flat bench press

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats as you flex the elbow
- Pause and lower slowly

Banded pull ups

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell military press

- Holding the dumbbells at your sides
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- 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 in the air and bring your hands over your head

Burpees

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward and backward on your hands and feet
- Keep a neutral spine

W4/D1

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