Name: Playbook - Josh Hampton - W3/D5 UPPER
Uploaded: 2024-04-22T19:52:56.302Z
Duration: 30 min
Description: W3/D5 UPPER

- Lying on your stomach, arms start in an “I” position 
- Wrap around back, lock hands & lift chest up 
- Bring arms back to starting point

Handcuffs

- 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

- 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

Warm Up

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

- 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

- 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

Strength

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Sky Crunch

Suitcase Crunch

Core

W3/D5 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

W2/D2 UPPER

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

W3/D5 UPPER

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