Name: Playbook - Kipp Luster - WK1/D1
Uploaded: 2022-02-26T01:43:14.902Z
Duration: 50 min
Description: WK1/D1

This was a good one to start the week ima feel it for sure thanks Kipp 💪🏻💪🏻💪🏻

Mike

Warm up cross arm stretch 45 sec each arm

Cross arm stretch (both sides)

Quad stretch

- 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

Supermans

Cross your leg leg over your right knee, put your left hand through the inside of your left leg and grab your right knee and pull it towards your chest you should feel a deep stretch in your glute & hips. Vice Versa switch and stretch your other side 40 sec each side

Glute/hip stretch

Grab a pole grip it and slight push forward until you feel a deep stretch in your chest but do not push back to far. 30 sec each side

Chest Stretch

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up
-Raise dumbbells up parallel with shoulders at the top of squat

Dumbbell squats to front shoulder raise

- 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

- 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 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

- 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 dumbbells upward over shoulders 
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides
-Double overhead shoulder press

Dumbbell forward lunges to over head press

- Start with feet together
- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Quickly jump your back foot forward and front foot back
-Transition jump down to a burpee 
-repeat

Switch lunges to burpees

WK1/D1

Great workout no rest til the end was killa 💪🏻💪🏻💪🏻

WK1/D2

WK1/D3

Killer this morning good looking 💀💀💀💪🏻💪🏻💪🏻

WK1/D4

Great workout to end the week 💪🏻💪🏻💪🏻💪🏻

WK1/D5

Great workout needed this after a slow week 💪🏻💪🏻💪🏻

WK2/D1

💪🏻💪🏻💪🏻💪🏻💪🏻💯💯💯

WK2/D2

WK3/D3

WK2/D4

Great workout to start the week 💪🏻💪🏻💪🏻let’s go Kipp💯💯

WK2/D5

Slow grind getting to it though 💪🏻💪🏻💪🏻💪🏻

WK3/D1

Great core workout 💪🏻💪🏻💯💯

WK3/D2

Wasn’t feeling it this morning still got it done 💪🏻💪🏻💪🏻

Wasn’t feeling it today still got it done been in a funk lately but getting to it for sure 💪🏻💪🏻💪🏻

WK1/D1

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