Name: Playbook - Josh Hampton - W2/D2 UPPER
Uploaded: 2024-04-22T19:52:56.278Z
Duration: 45 min
Description: W2/D2 UPPER

Thrusters 4x8
DB Pull Throughs 4x10ea. 

DB Bench Press 4x10
Push Ups 4x20

Plyo Push Ups 3x8
Front Raises 3x8
Lateral Raises 3x8

Push Up 3x3
3 Push Ups 
3 Second pause at the top, middle & bottom.

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

SHOULDER COMPLEX

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

W2/D2 UPPER

Zach Barrett

Great first workout love the plan so far!!

Isaiah Williams

Paul

W1/D1 LOWER

Veronica

W1/D2 UPPER

I am SWEA👏🏽TINGGGG!! 
Full body day = Great work out! 💪🏽

Kelsi

W1/D3 FULL

Ahhhmazing work out! 💪🏽 those side plank leg lifts had me sweattttttinggg

W1/D4 ACTIVE RECOVERY

W1/D5 FULL

W2/D1 LOWER

Its good work!!!! Plain and simple! Love it!

W2/D2 UPPER

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