Name: Playbook - The Lost Breed - Day 15
Uploaded: 2022-04-27T21:51:10.476Z
Duration: 45 min
Description: Day 15

🏋‍♂️🏋‍♂️🏋‍♂️🤸🙋‍♂️

Jarrad

Travis 

Santiago

Todd Jenkins II

Joseph Miranda

James

Alden

Carter

Loved the switch up !!! Killer !! 👊🏽👊🏽

Melissa Jimenez

DAY 15

WARM UP
15 Minutes on Cardio machine of your choice

1ST EXERCISES: 10 ROUNDS
- 10 Bodyweight Jump Squats (Rest For 10 Seconds Between Rounds)

2ND CIRCUIT: 3-4 ROUNDS
- 20 DB Step Ups (10 Each Leg) 
- 10 Skaters
- 10 DB RDL

3RD CIRCUIT 3-4 ROUNDS
- 10 DB Goblet Squats
- 10 Split Jumps (10 Each Leg) 
- 10 Knee To Elbow (10 Each Leg)

CARDIO FINISHER: 3-4 ROUNDS
- 20 Squat Drops
- 20 Lateral Speed Hops 
- 20 High Knees

Warm up | Cardio of your choice (15 min)

1ST EXERCISES: 10 ROUNDS
- 10 Bodyweight Jump Squats (Rest For 10 Seconds Between Rounds)

- Sit your hips back and down 
- Reach parallel and explode/jump up
- Land softly

Jump Squats

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
- 20 DB Step Ups (10 Each Leg) 
- 10 Skaters
- 10 DB RDL

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up, driving your knee forward and up
- Step down and repeat 
- Work both sides

DB Step Ups

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

DB RDL

Circuit 2

3RD CIRCUIT 3-4 ROUNDS
- 10 DB Goblet Squats
- 10 Split Jumps (10 Each Leg) 
- 10 Knee To Elbow (10 Each Leg)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB Goblet Squat

- Hold dumbbells at sides and keep your chest up
- Complete jumping lunges, switching legs mid air
- Land softly

DB Split Jumps

- Slightly hop while you alternately lift one knee to meet the opposite elbow in front of your body

Knee To Elbow

Circuit 3

CARDIO FINISHER: 3-4 ROUNDS
- 20 Squat Drops
- 20 Lateral Speed Hops 
- 20 High Knees

- Drop into a squat, reaching down to touch the floor
- Keep your chest up
- Hop back up to starting position

Squat Drops

Lateral Speed Hops

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

Cardio - Finisher

Day 15

Kentrell

Justin Salcedo

30 DAY SUMMER SHRED CHALLENGE - STARTS MAY 2nd! Sign-up now!

Corey Allen

Franco

Day 1

Have alternate movements. My knee was hurting today and didn’t want to due some of the cardio movements.

Everett

Day 2

Breann

Day 4

Mcloven

Sore is an understatement after these first 3 days 😅

Ben Eliason

Day 3

Well don’t judge a book by it’s cover.. it looked way easier than it really was!! 
Great workout!

Day 5

Marvin

Day 6

Gettin right physically and mentally today. Ready to get back after it tomorrow!

Day 15

Community

More workouts from The Lost Breed