Name: Playbook - Nonstop Progress - W4/D4 Gym Session
Uploaded: 2023-12-03T19:49:15.564Z
Duration: 55 min
Description: W4/D4 Gym Session

Michael

Start with a barbell on a rack and a bench under it (or use dumbbells if you do not have a barbell). Lift the barbell and lower to your chest then push through to finish the movement. Repeat for the given amount of reps.

BB Bench Press

Start in a push up position, lower to the ground and push up explosively and clap your hands at the top of the motion. Repeat for given amount of reps.

Plyo Push Up

Using a bench to support your, lean over toward the bench and hold a dumbbell in the opposite arm. Lift the dumbbell up towards your chest and then lower back down. Repeat for the given amount of reps on each arm.

Bench DB Row

Using one dumbbell, sit on a bench and lift the dumbbell above your head then press upwards until your arm is almost straight then lower back down and repeat on the other side. Repeat for the given amount of reps on both arms.

SA Overhead Press

Strength & Power Circuit

Start in a sitting position, lift your feet and upper back off the ground. Then extended your body to be flat to the ground and then crunch by bringing your legs into your chest. Repeat for the given amount of reps.

Suitcases

Start laying flat on the ground, bring your arms up to meet your legs in the air forming a “V” shape with your body, then lower back down to the ground until you are flat on the ground again. Repeat for the given amount of reps.

V-Up

Start in a side plank position, hold that position and then bring your top leg up into your chest. Repeat this pattern while holding a side plank for the reps given on both sides.

Side Plank + Knee Drive

Using a bench, start in a side plank position while putting your top leg on top of the bench and pressing your entire bodyweight into the bench with your top leg. Hold this position for the given amount of time on both sides.

Copenhagen Hold

Using either a kettlebell or resistance band, bring one of your feet up to 90 degrees while being under resistance. Hold this position for the given amount of time on each leg.

90 Degree Kettlebell Hold

Core & Corrective Circuit

W4/D4 Gym Session

Pape Mbaye

Ibrahim

the first day of the grind has started 💪

Mohamed

W1/D1 Training Session

classsss heath, these gym sessions come in clutch fs

Darius

Olle

W1/D2 Gym Session

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!

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

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