Name: Playbook - Toni and Poppy Livers - W3/D4
Uploaded: 2021-11-08T16:19:37.614Z
Duration: 45 min
Description: W3/D4

10-20 minute warm up of choice

Superset: 3 x 
-DB alternating bench press 10 reps each arm 
-Medball slam to burpee 30 sec 

Superset: 3 x
-DB iso hold with dynamic fly 10 reps each arm 
-Medball push ups 15-20 reps 

Superset: 3 x 
-Barbell paused bench press 8-10 reps
-Explosive push ups 5-7 reps  

Superset: 
-Flat bench plate press 12-15 reps  
-Plank ups 30 sec

- From an incline bench and a dumbbell in each hand
- Lower one dumbbell down to the chest keeping wrist neutral
- Straighten your elbow and press the dumbbell back up
- Repeat with the opposite arm

Alt. DB bench press

- Throw the ball from overhead to the ground as hard as possible 
- Place your hands on the ground and hop back to a plank position 
- Hop feet back in, grab the ball and lift it up overhead as you stand up
- Repeat

Medball slam to burpee

Superset

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Hold one dumbbell out while flying the opposite arm squeezing your chest 
- Complete desired reps then repeat on the opposite side

DB ISO fly

- Complete push ups with one hand elevated on a med ball

Medball offset push ups

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Explosively hop your hands up

Explosive push ups

- Lying on your back with a plate/plates sandwiched between your hands 
- Press the plate away from your chest 
- Lower with control

Bench plate press

- 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)

W3/D4

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!

Robert

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!!

Robin

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

W3/D4

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