Name: Playbook - Josh Hampton - W4/D3 FULL
Uploaded: 2024-04-22T19:52:56.324Z
Duration: 45 min
Description: W4/D3 FULL

10 Min AMRAP
Mountain Climbers x50
Split Jumps x10ea. 
Split Squats x10ea.

Thrusters 3x15
Renegade Row 3x10
Jump Squats 3x15

Walking Lunge 3x20
Donkey Kicks 3x20 
Fire Hydrant 3x20

Superman 4x20
Farmer Carry

- 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

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides

Explosive Bulgarian split squat jump

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

10 MIN AMRAP

- 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 push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

3 Rounds

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- 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

- Hold dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for distance or time

Heavy dumbbell farmers walk

Core

W4/D3 FULL

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/D3 FULL

More workouts from Josh Hampton