Name: Playbook - Kipp Luster - W2/D3
Uploaded: 2022-02-26T01:34:41.994Z
Duration: 45 min
Description: W2/D3

Olga

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

Up right row to shoulder raises

Circuit

W2/D3

Worked up a good sweat on this one can’t wait to see the results at the end

It was great I could feel the pump in my arms the first set.

Daniel

W1/D1

Trendarius

great workout tougher than yesterday but i pushed through. i just wish there was an alternative for people who isn’t able to do as many push-ups. all and all i feel great.

W1/D2

The progressive challenges at the end are fire 🔥.

W1/D3

Alex

W1/D5

Good start to week 2 💪🏻💪🏻💪🏻

Mike

W2/D1

W2/D2

Let’s GOOOO💪🏻💪🏻💪🏻💪🏻💪🏻

I’m not feeling it yet… I’ll let you know Tomorrow:)!

W2/D5

Week 3 let’s go I went heavier on dumbbells 💪🏻💪🏻💪🏻

W3/D1

I messed my wrist up. So I missed a couple of days.

W2/D3

Community

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