Name: Playbook - Nonstop Progress - W2/D4 Gym Session
Uploaded: 2023-12-03T19:49:15.453Z
Duration: 50 min
Description: W2/D4 Gym Session

Using a bar to pull yourself up with, perform a pull up by bribing your chin above the bar using your upper extremity muscle groups. Lower back down to an almost locked out position and repeat for the given amount of reps.

Pull Ups

Start with holding heavy dumbbells in a seated position above your head. Push upwards and press them until they are above your head. Don’t lock out your arms, and return back to the starting position. Repeat for the given amount of reps.

Overhead Press

Get two dumbbells (15-25 pounds) and raise them laterally away from your body. Repeat for given amount of reps.

Lateral Raises

Start with a heavy dumbbell and a bench. Put the hand without the dumbbell on the bench and keep your back straight. Lift the dumbbell into your chest and lower it until your arm is straight again. Repeat for given amount of reps on each arm.

Single Arm Bench Row

Strength Circuit

Hold a center plank, left side plank, and right side plank for the given amount of time each side.

3-Way Plank Hold

Start kneeling with a wall or partner to your side. Make sure the leg that is closest to the wall is up and the other leg is down (in a lunge position). Twist and throw the ball to the wall or partner keeping your core engaged the entire time. Repeat for given amount of reps for each side.

Kneeling Ball Twist Throw

Start laying on your side with a bench between your top leg and your bottom leg. Lift yourself up with the top leg putting the weight into your groin. Hold for given amount of time on each leg. This is an injury preventative exercise.

Copenhagen Holds

Start on one leg with an object about 6 inches in height below the foot that is above the ground. Do a single leg squat and tap the knee of the opposite leg to the object then return back up to your starting position. Repeat for given amount of reps on each leg.

Single Leg Knee Tap Squat

Core & Corrective Circuit

W2/D4 Gym Session

Devin

Hussein

Dereck

W1/D1 Training Session

Ibrahim

classsss heath, these gym sessions come in clutch fs

Darius

Olle

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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!

Markos Kilimitzoglou

W1/D3 Training Session

Great workout and reasonable duration, thanks!

Michael

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For some exercises it is unclear how whether it is 4 reps total or 4 reps each foot.

This training was really intense and made we work harder than ever before

Jafar

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W3/D2 Gym Session

Felix

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W4/D4 Training Session

It Will be a five star traning session if you add ball mastery circuet

W2/D4 Gym Session

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