Name: Playbook - Kipp Luster - W3/D4
Uploaded: 2022-01-29T06:14:27.580Z
Duration: 60 min
Description: W3/D4

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman warm up/stretch

Jump n jack

Warm up cross arm stretch 45 sec each arm

Cross arm stretch (both sides)

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

Dumbbell ISO bicep curls

Dumbbell ISO hammer bicep curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion
- Twist dumbbells and reverse flies squeeze shoulder blades

Dumbbell bent over row to reverse flies (double)

- Hip back keep chest up slight bend in knees
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Reverse  dumbbell rear delt fly

Renegade row to burpee to hammer curl

Inside hammer curls

W3/D4

Great routine! Challenging to a rookie.. 🧘🏽

Qwanisha

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

Mike

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 💪🏻💪🏻💪🏻

W2/D5

Week 3 started let’s go gotta keep pushing no matter what 💪🏻💪🏻💪🏻

W3/D1

W3/D2

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 💪🏻💪🏻💪🏻

W3/D3

Part 2 all done waiting on 3 Kipp good job bro 💪🏻💪🏻💪🏻

W4/D3

Early morning grind let’s go 💪🏻💪🏻💪🏻💪🏻

W4/D4

I hate this day of the week shits a killer but gotta get through it part of the process salute bro 💪🏻💪🏻💪🏻

W3/D4

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