Name: Playbook - Kipp Luster - W1/D3
Uploaded: 2022-02-26T01:34:41.426Z
Duration: 45 min
Description: W1/D3

Alex

Best workout ever!! Proof: my legs were shaking as I walked down stairs😬♥️!!

Olga

I Went to the outdoor area of my gym today wanting to get some Sun not sure what to workout. That’s when your home workout came in handy guided me through. 💪🏽

Priscilla Anahi

Warm up quad stretch, side to side lunge stretch, shoulder warm upward & downward, 25 jump n jacks
3 Sets each exercise
- Sumo stance Goblet squat 3 sets 15 rep
- Bulgarian split 3 sets 8 each leg
- DB hip thrust 3 sets 10 rep
- Single leg hip thrust 3 sets each leg 10 rep

Repeat circuit 4 rounds 30 sec rest between each exercise, 1 min between each round
- Arnold shoulder press 10 rep 
- Squat to front raise 10 rep
- Curtsy lunge 10 rep
- Up right row to shoulder raises

Quad stretch left

Quad stretch right

Side to side lunge stretch

Shoulder warmup

Warmup

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Sumo stance goblet squat

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian split squats (8 each leg)

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust left

Single leg hip thrust right

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

Squat to front raise

Curtsy lunge + lateral raise

- Pull the dumbbells straight up one by one
- Then raise both with a slight bend at the elbow
- Keep your core engaged

W1/D3

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