Name: Playbook - BodyByBerg - W3/D2
Uploaded: 2022-10-09T14:24:28.119Z
Duration: 75 min
Description: W3/D2

Great workout. It’s fun as well as challenging. Like the variety.

VALERIO

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 75% of 1 rep max
-1x5 at 80% of 1 rep max
-1x3 at 85% 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

W3/D2

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