Name: Playbook - Nonstop Progress - W2/D2 Gym Session
Uploaded: 2023-12-03T19:49:15.468Z
Duration: 50 min
Description: W2/D2 Gym Session

Ibrahim

Michael

Olle

Start with a bench behind you while holding two dumbbells by your side (pick a weight that challenges you). Put one leg on the bench and squat down into a split squat then come back up. Repeat for given amount of reps each leg.

Bulgarian Split Squat

Start on your tippy toes, drop down into a lunge and jump up as high as you can. You should be giving your max effort on this. Repeat for the given amount of reps on each leg.

Bodyweight Split Jumps

Start off laying on your back with your heels placed on a big medicine ball. Pull the ball into yourself and lift your torso up. Pull the ball as far in as you can using your hamstrings. Repeat for given amount of reps.

Hamstring Ball Pull Ins

Simply jump out as far as you can. Use your arms and hips to leverage you forwards. Try to beat your max distance each round. Repeat for given amount of reps.

Broad Jump

Strength & Power Circuit

Start in a push up position, lift one of your arms and the opposite leg and stabilize yourself by engaging your core. Keep your core engaged throughout the whole movement. Repeat for given amount of reps each side.

Plank Bird Dogs

Use a 10-12 pound dumbbell and lay on your back. Lift up your arms to meet your legs creating a “V” shape during the movement. Touch your hands to your feet and return back to the ground. Repeat for the given amount of reps.

V-Up

Use a weighted kettlebell or band and put it around the laces of your foot. Lift up one leg and hold the resisted position for the given amount of time. Then repeat on the other side. Try to keep your leg that is working at a 90 degree angle.

Kettlebell Hip Flexor Isohold

Start with an object about 6-8 inches in height. Use it to place underneath yourself, and then squat down with one leg and touch the opposite knee to the object then come back up. Repeat this movement on both sides for the given amount of reps.

Single Leg Knee Tap Squat

Core & Corrective Circuit

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Pape Mbaye

the first day of the grind has started 💪

Mohamed

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classsss heath, these gym sessions come in clutch fs

Darius

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Zach

Ben Dowson

W1/D2 Training Session

Best guide for training I’m improving fast and excelling quicker than i ever have. People notice it and it’s a great feeling to work and see results. Great training session!

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