Name: Playbook - Josh Hampton - SHOULDERS & LEGS
Uploaded: 2024-04-22T19:52:56.264Z
Duration: 30 min
Description: SHOULDERS & LEGS

Split Jumps 4x10ea. 
Squats 4x20
Shoulder Taps 4x10ea. 

Push Ups 4x15
Jumping Jacks 4x50

OH Squats 3x10
Good mornings 3x10

Superman3x10
High Planks

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Jumping bulgarian split squat

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

4 Rounds

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive push ups

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Hands high overhead
- Press hips back lower down until 90 degrees
- Drive through your heels to come back up

Dumbbell overhead squat

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

SHOULDERS & LEGS

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