Name: Playbook - Rashad Grigsby - W4/D1 Upper Body Day 1
Uploaded: 2022-12-17T22:48:23.417Z
Duration: 75 min
Description: W4/D1 Upper Body Day 1

Rate of Perceived Exertion Table
1    = Minimal to No Exertion (Walking)
2-3 = Light Effort Breathing is Easy
4-6 = Moderate Effort, Should be able to run and hold a conversation 
7-8 = Hard Effort 2-3 words at a time
9    = Extremely Hard Effort difficulty speaking during exercise 
10  = Max Effort difficult to hold this performance for > 15-30secs


•Warmup 05:00(minutes)

- Begin with a (2-3) Rate of Perceived Exertion Pace to warm up.

•Main-Set 30x30s 15:00(minutes)
- Begin at an (RPE) of 6-7 for a total of 30 secs *Followed Immediately By Recovery*
- Recover at (RPE) of 2-3 for a total of 30secs
***Repeat for total of 15sets/15mins***
Note: Increase (RPE) to 7-8 after first 5mins and 8-9 in last five minute period
- At each 5-min interval increase/incline or speed
- Increase speed and intensity as you progress

•Recovery 10:00(minutes)
- Easy Recovery Run at (RPE) of 2-3

Running 30/30s (Make Sure to Check Description)

Complete Each Exercise with minimal rest between. After both exercises are completed (Rest) and repeat

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

Dive bomber push ups

Chest Openers (Handcuff Push-Ups)

Bench Press Warmup

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
- Start with weight adequate for 1 warmup set
- Increase weight in manageable increments (5-10lbs)

Flat bench press

Dumbbell Cuban Rotation

- Get a good stretch 
- Cross your arms over at contraction
- Alternating which arm is in front

Cable crossovers

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Hold a weight plate sandwiched together between your palms at chest height
- Raise your elbows so your arms are parallel to the floor and your fingers are forward
- Extend your arms and press the plates straight out from your chest
- Slowly return to starting position

Standing svend press

Chest Finisher

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Lying Leg Circles

Scissor Kicks

In and Outs

Ab Appreciation

W4/D1 Upper Body Day 1

W1/D1 Start Here (Measurement Tutorial)

W1/D1 Upper Body Day 1

W1/D2 Lower Body Day 2

W1/D3 Cardio & Core Week 1

W1/D4 Shoulders & Back Day 4

W1/D5 Lower Body Pull

W2/D1 Upper Body Day 1

W2/D2 Lower Body Day 2

W2/D3 Cardio & Core Week 1

W2/D4 Shoulders & Back Day 4

W2/D5 Lower Body Pull

W3/D2 Lower Body Day 2

W3/D3 Cardio & Core Week 3

W3/D4 Shoulders & Back Day

W4/D2 Lower Body Day 2

W4/D3 Cardio & Core Week 3

W4/D4 Shoulders & Back Day

W4/D5 Lower Body Pull

W5/D1 Upper Body Push(MAX)

W5/D2 Pull(MAX)

W5/D3 Cardio & Core

W5/D4 Lower Body Push(MAX)

W5/D5 Shoulders & Back Day

W6/D1 Day 1 - Push

W6/D2 Day 2 - Pull

W6/D3 Active Recovery

W6/D4 Day 4 - Push

W6/D5 Day 5 - Press

W4/D1 Upper Body Day 1

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