Name: Playbook - BodyByBerg - W2/D2
Uploaded: 2022-10-09T14:24:28.050Z
Duration: 75 min
Description: W2/D2

1. Hex Bar Deadlift
2. Military Press
3. DB Walking Lunges
4. Pendlay Row
5. Cable Fly
6. Cable Crunch

25 minute run post workout cardio

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing
-2x5 at 70% of 1 rep max
-1x5 at 75% of 1 rep max
-1x3 at 80% of 1 rep max

Hex bar deadlifts

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double walking lunges

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

W2/D2

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