Name: Playbook - Josh Hampton - W4/D2 UPPER
Uploaded: 2024-04-22T19:52:56.320Z
Duration: 45 min
Description: W4/D2 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

5 MIN AMRAP

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

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

Shoulder taps

- 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

Strength

- 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

- 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

High plank hold

Core

W4/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

W2/D2 UPPER

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

W4/D2 UPPER

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