Name: Playbook - Josh Hampton - W4/D5 FRIDAY FINISHER
Uploaded: 2024-03-28T23:47:24.974Z
Duration: 45 min
Description: W4/D5 FRIDAY FINISHER

It was great! Good way to finish the week.

Arthur

Josh

Sky Crunch 3x15
Halo 3x10ea
Arnold Press 3x10

AMRAP 15MINS
Zoottman Curls x10
Bent Over Rows SSD x10 Lateral Jump Squats x5ea.
Mountain Climbers ×40
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

W4/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!

W4/D5 FRIDAY FINISHER

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