Name: Playbook - Pierre Vuala - W5/D3
Uploaded: 2021-09-24T17:52:18.328Z
Duration: 60 min
Description: W5/D3

No additional movements all you!!!! And I am drenched!!!!! 2 workout shirts look like I pulled them out the wash cycle lmao

Percy

Sprint

Run / sprint

Upper body and Lower body come up and down at the same time.

V ups

Side V up

Alternating V ups

V up combo

Reach the toes to the sky, not behind you

Reverse crunch

- Try not to rock the hips 
- Keep abs engaged

High plank into Low plank

Plank

Up down plank combo

W5/D3

Week 5 is beginning with mad 🔥🔥🔥🔥🔥🔥

Abraham

Even though I should be on Wk7 I went back as next week will be crazy for me, with my dad’s funeral so I think Wk 7 will work better for me then. I of course made some additions;
Added after the Hip Thrusts
Front Squat 3x12
Ss Weighted Standing Calves 3x50
Added Calf raises to the Leg Press 3x40
And did the dead lifts and leg curls as a circuit added leg extensions and weightless standing calves 
I did both leg extensions and leg curls individually with Leg Extensions at 3x15 and Weightless Standing Calves 3x150.-

I only added Calf Extensions 3x30 to the Leg Press! I am drenched after this one and already feeling it! 💪🏾

W5/D1

Another Killer workout
🔥🔥🔥🔥🔥

Took 70mins instead of 45 to do all of it

Ryan Schropp

I did add a superset as I had to do grounded DB at the Smith Machine. And I had to change the rope Tri-Pulldown to one arm circuit pulldown. The rest kicked my ass lol. I loved it.

W5/D2

Adam

🔥🔥🔥🔥🔥🔥🔥 
I had to change V Bar to close grip due to missing equipment but I still got it in!

W5/D4

It's a wrap on week 5 
🔥🔥🔥🔥🔥🔥

Pierre

DRENCHED AND LOVED IT!!! Even the burpees; which I hate 🤣😂🤣

W5/D5

I switched up the cable crunch for v ups, as I did them with yesterday’s leg day; I’m try bouncing between weeks to max out growth opportunities before next week’s funeral stuff in NYC.

I did week 6 already but after my week off dealing with my father’s funeral arrangements I needed to backtrack a week. Made one change and that was to do the entire work out with Dumbbells. Definitely one of my favorite routines of the entire system.💪🏾

W6/D1

Needed! I did add a lot of Weightless Standing Calf Extensions as a superset. But that wouldn’t be a surprise lol💪🏾

W6/D2

I had to make one variation due to equipment availability. I turned the Dumbbell Rows to Cable Rows with the appropriate grips to match. Definitely got a good work out in. 💪🏾

W6/D3

I added some Chest movements
Incline Press 3x20,15,10
Db Flat Bench (individuals) 3x12,10,10
Ss Db Flyes 3x10

I also added Db Front Raises 4x15,12,10,10
Shrugs 4x15,12,10,10

And Underhand Grip Pullups 3x12

With all the funeral arrangements and planning I needed to burn some extra stress. 💪🏾

I was tired af today but still got it in. 💪🏾

W6/D4

Solid though I had a lot of frustration to burn so I added the following;

Incline Press- 3x20,15,10
Flat Bench - 3x10
Sumo Squat 3x12 
Superset Weight Calf Raises 3x20
Deadlifts 3x10

W5/D3

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