Name: Playbook - Josh Bailey - W4/D3 Barbell Strength & Cardio
Uploaded: 2021-06-18T01:26:12.031Z
Duration: 45 min
Description: W4/D3 Barbell Strength & Cardio

Darryl

Love it, can feel my strength and cardiovascular fitness increasing. Simple yet effective workout

Jordan Carreto

Amy A. Gentry

Fritz Thompson

Gerald Gray 

Mike

Joshua

-Set up with your feet shoulder width apart and a barbell set across your traps.

- Step back with one leg and allow both knees to bend simultaneously. 

-Descend until the back knee touches the floor. Drive through the front foot and extend the knee as you stand up fully and return to the starting position.

Barbell Reverse Lunges to Squat

Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.

- Jump both feet back and take a plank position.

- Touch the floor by your chest.

- Push up to return to plank position.

- Jump the feet back in toward the hands.

Over the bar Burpees

-Hold a barbell with an overhand grip in a standing position. 

-Your feet should be shoulder-width apart. 

-Bring the barbell to shoulder height with your palms facing out. 

-Begin by pushing the barbell straight overhead.

- Focus on contracting the shoulders while driving the glutes forward for stability.

Standing Barbell Shoulder Press

-Start in a high plank position, wrists under shoulders, core engaged so body forms a straight line from heels to ankles. 

-Bring right knee in toward left elbow, then return to starting position. 

-Bring left knee in toward right elbow, then return to starting position.

Cross Climbers

-With a dumbbell in each hand, bend over at about a 45-degree angle (no farther). Keep the back straight throughout the exercise. Brace your abdominals and breathe in.

-Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders—slightly lower than the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.

-Lower the weights in a controlled manner while inhaling.
Remain bent over until all repetitions are complete.

Barbell Rows

-Stand in front of a step, box, platform, or BOSU ball that is at least 10 to 12 inches tall. Arms remain at your sides. 

-Raise your right foot and place the ball of your foot on the platform. Depending on the equipment you use, your foot might be angled, rather than flat. But your left foot will remain flat on the ground. This is your starting position.

-Push off the ground with your left foot and switch legs mid-air, with your left foot now touching the platform and your right foot on the ground. 

-Arms can remain at your sides or alternate with your legs like you would do when running.

-Repeat alternating toe taps slowly until you feel comfortable with the movement pattern, and your technique is correct. 

-Speed up the pace and alternate between your left foot and right foot tapping the edge of the platform for the desired amount of time, typically 30 to 60 seconds.

High Knee Toe Taps

-Start standing with a barbell in each hand. Your elbows should rest at your sides and your forearms should extend out in front of your body. 

-Bring the barbell  all the way up to your shoulders by bending your elbows.
- Once at the top, hold for a second by squeezing the muscle.
Reverse the curl slowly and repeat.

Barbell Bicep Curls

Barbell Strength & Cardio

W4/D3 Barbell Strength & Cardio

Sitting here thinking oh this is easy until I realized these are one rep of all then rest. Yeah it got real after that. 👍🏾👍🏾👍🏾👍🏾

Jeremy Gayles

Meshack Ogochi

SETH

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Davis Perkins

OMG
I’m destroyed. 👏🏻👏🏻👏🏻

Fernando

Owen

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Darrell Benson

Excelente and exhausted 👏🏻👏🏻👏🏻👏🏻

W1/D3 Sweat Buckets & Core

Definitely tough to get the coordination down packed but a great workout none 💪

Awesome workout. Looks easy but def will kick your ass lol

Tolu

W1/D4 Bodyweight Endurance

This work out routines are def the ones to stick with. Started seeing more results after the third day……

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Wally Longo

Richard

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Joseph Brown

Hit legs quite a bit really pushed it on weight with medi ball and dumbbells

Casey

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CavaFatima

W2/D3 Barbell Strength & Cardio

Love these - hard, effective, and great cardio hiit

W2/D4 Dumbbell Sweat Bucket

Easy session really had more in the tank using 15kg db maybe use heavier to increase workout (noted) 💪😉

W4/D3 Barbell Strength & Cardio

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