Name: Playbook - Josh Hampton - W2/D5 FRIDAY FINISHER
Uploaded: 2024-04-22T19:52:56.289Z
Duration: 30 min
Description: W2/D5 FRIDAY FINISHER

Sky Crunch 3x15
Halo 3x10ea
Arnold Press 3x10

AMRAP 15MINS
Zoottman Curls x10
Bent Over Rows SSD x10
Lateral Jump Squats x5ea. 
Mountain Climbers x40
V-Ups x15ea.

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

- Kneel holding a plate 
- Slowly and safely circle your head with the plate
- Reverse the movement back to the starting position

Plate halo

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Warm Up

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

- Hinge at the hips and come down with a neutral spine
- Pull the db up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Alternating bent-over dumbbell rows

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand toward your foot, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. v-up

AMRAP 15 MINS

W2/D5 FRIDAY FINISHER

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

W2/D2 UPPER

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

W2/D5 FRIDAY FINISHER

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