Name: Playbook - Kipp Luster - WK4/D3
Uploaded: 2022-02-26T02:10:42.764Z
Duration: 50 min
Description: WK4/D3

- 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

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

Pull your right arm over your chest and hook your left arm over it you should feel a stretch along the back of your right shoulder. Vice Versa for the other side switch to the opposite arm. 40 sec each side

Crossbody arm stretch 40 sec each side

Lateral raise to bicep slow and controlled movements

Light Lateral raise w/ bicep warmup

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows right

- 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)

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- push-up 
-jump up and press dumbbell over your head
- Do reps on one side then switch to your other side

Dumbbell renegade rows to burpee db clean

- Hold the dumbbells with your palms facing away from you
-Hold the dumbbells together hold tight
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- repeat

dumbbell barbell together curls

- Place the back of your arms on your inner thighs
- Arms start extended holding the dumbbells off the floor
- Slowly curl the dumbbells up squeezing your bicep at the top
- Slowly lower back to the starting position

Dumbbell  concentration curls

- 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 hammer bicep curls

Do to bicep curls, 2 hammer curls, then transition down to the ground burpee jump back up and repeat

2 Bicep curl to 2 hammer curls w/burpee

Inside hammer curls

WK4/D3

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

Mike

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💯💯

WK4/D3

More workouts from Kipp Luster