Name: Playbook - Toni and Poppy Livers - W1/D5
Uploaded: 2021-11-08T16:18:26.630Z
Duration: 45 min
Description: W1/D5

Robin

Robert

10-20 minute warm up of choice

Superset: 3 x
-Heavy DB seated overhead press 6-8 reps
-Lateral medball slams 10 reps 

Superset: 3 x  
-DB lateral raise drop sets 3x10 reps 
-DB pull throughs 20 reps  

Superset: 3 x 
- KB/DB eccentric upright row 10-12 reps
- Plank ups 20 reps  

Superset: 3 x 
- DB incline bench assisted reverse fly’s 12-15 reps
-  Plate raises 10-15 reps

- From a seated position hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

DB seated shoulder press

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground to your side as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement to the other side

Lateral medball slam

Superset

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Press through your heels lifting your hips, squeezing your glutes
- Pause at the top for 2-3 sec

DB pause hip thrusts

- Hold the kettlebell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the kettlebell towards your chin
- Pause at the top, elbows no higher than the shoulders
- Slowly lower (4-5 seconds) back to starting position

KB eccentric upright row

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

- With your chest flat on an incline bench and a dumbbell in each hand
- Fly the dumbbells out and up
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Incline DB reverse fly

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

W1/D5

The best work out I’ve had! You will definitely sweat!

Monique

Richtig gut 🤩 
Bin fix und fertig 🥵🥵🥵

Romina

I'm coming back for round #2, and it still hurts!

W1/D1

I had to modify some exercises and I definitely struggled with the pull ups. Overall, it was great!

Christina

Jamie

W1/D2

This one was a lot smoother for me.  I'm excited for tomorrow!

W1/D3

Das hat mich heute richtig geschafft 🥵

These workouts have it all. They are hard but not intimidating, a mix of cardio and lifting and include abs. Without spending hours in the gym. Thank you!!

I can feel myself getting stronger.  I am feeling the progress of building the strong foundation I never had!

W1/D5

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