Name: Playbook - Michael Smith - W1/D6 CONDITIONING
Uploaded: 2024-01-07T10:32:57.586Z
Duration: 45 min
Description: W1/D6 CONDITIONING

Neil

Jacob

This is a set up to die lol. Great workout tho

Maalik 

Michael

Chance

Jordan

Darryl

Angel

Robert Perez

Kevin

A’Jhuan

Jerry Santos

Marv

Eddie

ERESH

Gets me right every time 🔥🔥🔥🔥

Abdikadir

Could you add rest times for in between each round?

Connor Ford

Ryan Castle

Ernesto

10 minutes on the stair climber / incline treadmill / bike / jump rope or other steady state cardio method of your choice. 

Aim to keep your heart rate at 60-70% of your max heart rate [ 220 - age ].

Warm Up

Perform one set of each exercise back to back followed by the suggested rest time.

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-Up

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor throughout the movement

Crunch

Circuit I

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control  
- Switch arms and repeat
- Alternating back and forth for time or reps

Alternating Hammer Curl

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- Tuck one knee 
- Repeating the push up then tuck the opposite knee

Knee-down Push-up

Circuit II

- Start by placing a barbell that is about chest high on a squat rack, grab the barbell using a pronated (palms facing forward) grip
- Make sure to grip the bar wider than shoulder width apart from each other
- Slightly bend the knees and place the barbell on the front of your shoulders
- Lift the barbell up and take a step back and position your feet shoulder width apart from each other
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control
- Repeat for the recommended amount of repetitions

Standing Military Press

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend in the elbows, raise the dumbbells laterally to shoulder height
- Lower the dumbbells with control

Dumbbell Lateral Raise

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Tuck your legs, bringing your knees forward and up to your chest 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Knee Raise

Circuit III

W1/D6 CONDITIONING

Miguel

It was nice, I have a lot of work to do strength wise

Dashaune

Was a very excellent workout being my first day back in some months 
Can’t wait for tomorrow

Julian

W1/D1 UPPER

Tawan

Going to use this spilt to get back in shape

Luis Hernandez

Nice workout. Love the instructional videos and the rest timer. Clutch!!

Mike

W1/D2 LOWER

John

Lukas

W1/D3 REST

Robert

W1/D4 UPPER

Mickael

W1/D5 LOWER

W1/D7 Rest

W2/D1 UPPER

W2/D2 LOWER

W2/D3 REST

W2/D4 UPPER

W2/D5 LOWER

W2/D6 CONDITIONING

W2/D7 Rest

W3/D1 UPPER

This workout really puts a strain on my core after being sick for a week👌🏽🔥

Rudy

W3/D2 LOWER

W3/D3 REST

W3/D4 UPPER

W3/D5 LOWER

W3/D6 CONDITIONING

W3/D7 Rest

W4/D1 UPPER

Since Day 1 til this workout, I’ve seen more strength in my legs than I started 11 months ago. 💪🏽

W1/D6 CONDITIONING

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