Name: Playbook - King Jackson - W1/D2
Uploaded: 2022-07-16T19:37:02.135Z
Duration: 45 min
Description: W1/D2

Stephan

Kese

Another great session, can't forget to stretch

Buuuuuuuurrrrrrrrnnnnn Baby, Buuuuuuurrrrrnnnn!!!!!🔥🔥🔥🔥🔥  Love It, Bro💪🏾💪🏾

Dieras Jackson

Dwinel

Jeremiah

It was challenging, but it felt good to perform the workouts.

Rashad

Jerrod

It was spot on… truly kicking my butt . But it’s what I need 💪🏾💪🏾

Kawan

DaVaughn Richardson

Stevie

Anthony Smith

Ceasar

Sirgae Jewell

Gerald

Was tuff, feel like I’m actually challenging my self in the gym.

Frank

Loved the workout. Again 1 exercise too long but man I got some great pumps and sweat out of it . Great workouts and I really love how smooth this app is and doesn’t interfere with my workout

Demecos

No need to improve anything here. Another 2 days to complete. This let’s me know my works out was none effective for the last 3 months.

Mileak

Joshua

Daytron Caldwell

Eric Leblanc

Pull-ups

Single Arm T-bar Row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated close grip cable row

Superset

- Using a neutral grip, lean into an incline bench, with the arms straight
- Retract the shoulder blades and flex the elbows to row the dumbbells to your side
- Pause at the top of the motion engaging your back 
- Lower with a slow controlled motion

Dumbbell incline row

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Hyper/Lat

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

W1/D2

Aye I underestimated them step ups!! Straight up 🔥🔥

Sovi

I loved the workout. Finished it in a great amount of time and got a really good burn from it. Look forward to tomorrow, just need a workout to substitute for the box ups.

Derrick Gray Jr.

W1/D1

Michael

Really good workout for a Sunday. The pump and focus on these workouts are out of this world.

W1/D2

Community

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