Name: Playbook - Kipp Luster - WK4/D5
Uploaded: 2022-02-26T02:13:25.834Z
Duration: 60 min
Description: WK4/D5

Finished the program thanks Kipp appreciate u 💪🏻💪🏻💯💯

Mike

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

- 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

Lateral shoulder warm up

- With back supported (if possible)hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
-Alt keep one down and press one up then press both together that equals one rep

Dumbbell seated shoulder press

-put your feet up against a wall or chair, grip the dumbbells 
-Push up then drive your hips all the way back while extending your arms and bending your legs
-repeat

Mike Tyson shoulder push up

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up
-Alternate knee drives after each push up

Decline push up w/knee drive

- Keep a slight bend at the elbow
-Sit down on a chair or bench
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises seated

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

'- 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

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

Overhead tricep extension

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

WK4/D5

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

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/D5

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