Name: Playbook - Kipp Luster - W3/D3
Uploaded: 2022-01-29T06:14:27.573Z
Duration: 60 min
Description: W3/D3

Was a killer this morning I’m still sore from the other day Kipp I need a shoulder 20min killer please if u do a part 3 salute brother 💪🏻💪🏻💪🏻

Mike

Quad stretch

Glute & hip stretch

Jump n jack

Warm up cross arm stretch 45 sec each arm

Cross arm stretch (both sides)

-Lunge forward standing in place each leg 
-Double lateral raise after lunge on both legs

Lunge w/lateral raises

- 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
-Explosive jump through the balls of your feet

Dumbbell goblet jump squat

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

DB hip thrust

- Hold the kettlebell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral goblet lunge

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
-Twist the dumbbell at the top of RDL and transition to a overhead dumbbell press

Dumbbell RDL to overhead dumbbell press

Alternate jump lunges focus on keeping your balance while jumping, you back foot should always be on the balls of your foot your whole foot should never touch the ground. Your front foot will be completely on the ground that will give your force to jump and switch feet

Alternating jump lunges w/dumbells

W3/D3

Great routine! Challenging to a rookie.. 🧘🏽

Qwanisha

Good looks Kipp looking forward to another strong 4 weeks 💪🏻💪🏻💪🏻

W1/D1

I did this in rounds and did 4 instead of 3 gotta push yourself to b great 💪🏻💪🏻💪🏻

W1/D2

I did this in rounds it was great low key kicked my ass ima definitely feel it tomorrow good looks Kipp 💪🏻💪🏻💪🏻

W1/D3

Early morning workout this one was good 💪🏻💪🏻💪🏻

W1/D4

W2/D1

💪🏻💪🏻💪🏻did 2 workouts today let’s go the marathon continues good look Kipp

W2/D2

I’m dead 💀💀💀💀let’s go 💪🏻💪🏻💪🏻💪🏻

W1/D5

Took a lil vaca back on it though 💪🏻💪🏻💪🏻

W2/D3

Early morning workout was solid let’s go 💪🏻💪🏻💪🏻💪🏻

W2/D4

ShA Vaughn

💀💀I don’t know if I’ll get use to this workout but its definitely a killer 💪🏻💪🏻💪🏻

W3/D3

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