Name: Playbook - Sean McCurdy - W1/D2 Upper / Plyo
Uploaded: 2022-08-10T20:13:07.790Z
Duration: 60 min
Description: W1/D2 Upper / Plyo

Juli

This workout is upper body focused with a few workouts to reduce likelihood of injury in out lower body.

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight

Single arm dumbbell press

Press both DBs keeping your arms at a 90 degree on the bottom of the movement and controlling the press through the top.

Incline Dumbbell Press

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling landmine press

Sitting up with a Smith Machine or dumbbells press the weight keeping arms and core tight.

Seated Shoulder Press

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

Dumbbell lateral raises

While standing on one leg, press the dumbbell up with the hand opposite of the leg you are standing on. Brace your core to keep balanced.

Single Arm Single leg Shoulder Press

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly
- Land on the elevated surface and perform the same in reverse

Explosive push ups

Step off of the box or slant board tapping your heel on the ground in front of you and slowly raising yourself back up.

Single leg step downs

Jump side to side over a fixed object. After 8 reps sprint out of the last jump as quickly as possible.

Lateral Bounds to Max Sprint

W1/D2 Upper / Plyo

Awesome plyo workout! So pumped to have found your training. Looking forward to more workouts 💯💯💯

Brent

Ethan Weston

Tomás

W1/D1 Lower / Plyo

Honestly one of the best plyo workouts I’ve done 👍🏼

Jonathon

W1/D4 Lower / Plyo

W1/D5 Upper / Plyo

Best plyo workouts I have found on the playbook app

W1/D2 Upper / Plyo

Community

More workouts from Sean McCurdy