Name: Playbook - Kipp Luster - W4/D2
Uploaded: 2022-02-26T01:34:42.226Z
Duration: 45 min
Description: W4/D2

Warm up cross arm stretch & shoulder raise warmup upward & downward 

Repeat 3 circuit rounds 40 sec between each   exercise 1 min rest between each round   
- Close grip push up to regular push up 10 each
- Decline push up 10 rep
- Tricep dip to knee drive 10 rep
- Overhead Tricep extension 10 rep
- Tricep kick backs 10 rep
- Diamond push ups 10 rep

Repeat 4 rounds 30 sec rest between each exercise, 40 sec rest between rounds     
- Push up to knee drive burpee 6 rep
- Off set dumbbell push-up to burpee 5 rep each

Shoulder warmup

Cross arm stretch (both sides)

Warmup

- Engage your chest as you come up
- Keep your core tight 
- 10 inside 10 outside

Close grip push up to regular push up

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Bend at the elbows to come down
- Come down until your arms reach about 90 degrees
- Bring your knee towards your chest at the top

Tricep dip to knee drive

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Circuit

Knee drive to push-up to burpee

Offset DB push-up to burpee

W4/D2

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

Olga

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💪🏻💪🏻💪🏻💪🏻💪🏻

W2/D3

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.

W4/D2

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