Name: Playbook - Matthew Noszka - Equipment workout
Uploaded: 2021-06-05T15:19:02.341Z
Duration: 45 min
Description: Equipment workout

Jake

Benito

10 minute warm up 

Cable squat row
Standing shoulder raise
Single arm Cable row 
Reverse grip cable fly 
Seated med ball slams 

10 minute cool down

-Conversational pace 
-By the end of the warm up you should be breaking a sweat.

Warm up run

-Stand with feet outside shoulder width in front of a bar attached to allow pulley 
-Grasp the bar underhand and step back creating tension on the cable
-Lower yourself into the bottom of a squat and hold this position
-Row the bar to your lower abdominal region and squeeze 
-Repeat

*Cable squat row

-Stand with feet shoulder width apart with bar attached to a low pulley in front of you ( face away from weight stack )
-Grasp the bar in an overhands position
-Raise the bar to the front with a very slight bend in your elbows until the bar is at head height.
-Lower and repeat

*Standing Shoulder raises

-Stnad with feet outside shoulder width in front of a low pulley and a single hand grip attachment
-Grasp handle and back away from the pulley creating tension on the cable
-Lower yourself into a squat and hold
-Row the single hand towards your lower abdominal region.
-Release and repeat

*Work both sides

*Single Arm Cable Row

-Stand in front of a cable machine and grab the cables at shoulder height with them crossed over
-Keeping your arms slightly bent perform a reverse fly bringing your scapula together behind you and activating your rear delts. 
-Bring your hands back together in the front.
-Repeat

*Reverse grip cable fly

-Sit on your butt in a russian twist style with your med ball in hands
-Rotate to one side and slam the ball at your side 
-Catch the ball and rotate up and over your legs slamming the ball on  the other side.
-Repeat back and forth

*Seated med ball slams

- 5-10 minutes of easy effort 
running or run-walking after your workout

Cool down

Equipment workout

vlad

Hate you now, thanks it later😅🙏🏻

Pump Me Up

Khadija

Dope! I like being told what to do! So this was great

Jabbar

Upper Body Supersets

Upper Body Round Up

Maybe list some options for modifications if we are unable to perform the exercise!

Marisa

Back & arms

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Kayla

Mobility Exercises

Bangin❤️‍🔥cannot wait for the ones!🙏🏻

Josias

Chest Pump Me Up

Quick Pump & Stretch - Upper Body

Hey just crushed this, I’m wondering if you have a certain plant based protein powder you recommend ? I’m trying to gain muscle and overall weight

Dylan

Loved this workout... absolutely killed me.

Equipment workout

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