Name: Playbook - King Jackson - W1/D4
Uploaded: 2022-06-26T13:23:19.417Z
Duration: 45 min
Description: W1/D4

Stephan

Leroy

Aash

Dwinel

Justin

Another great day in the dungeon! 💪🏿🦍⛓️

Kese

1week down 23 to go.. i’m working toward 6 months Transfomation
3/14/2023.. i plan on being shredded on my BDAY 05/22/2023… I’m doing you HIIT tmrw and Yoga!!

Jerrod

Gerald

I really couldn't finish abs they started to tighten up

Frank

I don’t have shoulders at all so this one was tough, but I made it through

Joshua

JWill

Corey

- 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

- Raise with arms extended
- Keep core tight

Preacher bar front raise (reverse grip)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Roll your shoulders back 
- Raise your shoulders engaging your traps

Behind the back weighted shrugs

- Hold a bar in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Cable standing EZ-bar upright row

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

W1/D4

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

Another great session, can't forget to stretch

W1/D2

Michael

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

francisco Rodriguez

W1/D3

Jeffrey

Devin

💪🏾💯💪🏾💯💪🏾💯💪🏾💯

Dieras Jackson

W2/D1

FINISHED UP WITH SOME SPRINTS FOR A GREAT WORKOUT

W2/D2

I had to go half on those push ups. Looking forward to building up

W2/D3

Jeyson

These work outs are very humbling, stay strong and endure

💪🏾😁💪🏾🔥💪🏾🔥💪🏾😁💪🏾

W2/D4

I'm beginning to like starting with leg days

W3/D1

Noticing I'm going uo in weights. Getting stronger

lmao i’m proud of myself.. staying consistent

W1/D4

Community

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