Name: Playbook - Paul Wright - Week 4-Day 2 (Upper)
Uploaded: 2022-08-22T17:06:10.463Z
Duration: 50 min
Description: Week 4-Day 2 (Upper)

Matt coffey

Watch the intro vid!

Reps and weights changing a bit this week so the body can adapt to the constant stress. 

Day 2 is all about the upper body. Planks, pushing, pulling, challenging stability will all be Themes in this day. Jump roping and plyo added for metabolic flare. 

Equipment:
Free weights
Jump rope (optional)
Swiss ball (optional)

Reference mobility section for cool downs

Inch worm to low squat

High plank pike to twist

Pigeon stretch to pike flow

Hurdle step overs

Iso squat

Pop squat to arm raise

Athletic warm up

Sound on
Tuck knees to elbow to substitute.

Swiss ball plank tucks

SOUND ON!
Using medium size weights here 25s but I could go heavier. Alternate your reps, it’s not 12 per side, alternate and count to 12

Seated alt Arnold press

Jump Rope

Tri set#1

SOUND ON!
Two push ups and two rows is ONE rep

Push up to suitcase row

Tricep ext w crunch

High knee hand taps

Tri set#2

SOUND ON! 
Using a heavy 50+ weight here use something challenging.

Row to switch jump

SOUND ON!
Each tap to the floor is one rep. Repeat on both sides!

Week 4-Day 2 (Upper)

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