Name: Playbook - The Lost Breed - Day 16
Uploaded: 2022-04-27T21:51:18.416Z
Duration: 45 min
Description: Day 16

Jarrad

Molly  ❤️

Gylain

Travis 

The best part of this workout is the shower afterward! My body is tired! -#brickbybrick

Todd Jenkins II

Middle chest area is on fire after that one

James

Melissa Jimenez

Carter

DAY 16

WARM UP
- 15 Minutes on Cardio machine of your choice

1ST CIRCUIT: 3-4 ROUNDS
- 12 DB Bench Press
- 12 Bench Hops
- 12 SA Rows (12 Each Arm)

2ND CIRCUIT: 3-4 ROUNDS
- 12 Incline Bench Press 
- 12 Tuck Jumps
- 12 BB Rows

3RD CIRCUIT: 3-4 ROUNDS
- 10-20 Close Grip Push Ups 
- 10-20 Sprawls
- 10-20 Close Grip Pull Ups or Lat Pull Down

CARDIO - FINISHER
- 20 sec Lateral High Knees Tuck Jump 
- 20 sec Burpees
- 20 sec Hip Twists

Warm up | Cardio of your choice (15 min)

1ST CIRCUIT: 3-4 ROUNDS
- 12 DB Bench Press
- 12 Bench Hops
- 12 SA Rows (12 Each Arm)

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Flat DB Press

- Use your hands for balance/support 
- Jump your feet laterally over bench back and forth
- Land softly

Lateral Bench Hops

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Work both sides

SA DB Row

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
- 12 Incline Bench Press 
- 12 Tuck Jumps
- 12 BB Rows

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline Bench Press

- Stand with feet shoulder width apart
- Squat down slightly
- Jump off the ground, while in the air, bring knees to your chest
- Land softly

Tuck Jump

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over BB Row

Circuit 2

3RD CIRCUIT: 3-4 ROUNDS
- 10-20 Close Grip Push Ups 
- 10-20 Sprawls
- 10-20 Close Grip Pull Ups or Lat Pull Down

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close Grip Push Up

- Place your hands on the floor
- Hop back bringing your body to a plank 
- Hop forward landing in a low squat
- Repeat for time or reps 
- Increase speed as you feel comfortable

Sprawl Squats

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Close Grip Lat Pulldown

Circuit 3

CARDIO - FINISHER
- 20 sec Lateral High Knees Tuck Jump 
- 20 sec Burpees
- 20 sec Hip Twists

- Run laterally for 6 reps
- Complete a tuck jump
- Repeat the opposite direction

Lateral High Knees Into Tuck Jump

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Double hop in place, twisting your hips to the side every other hop 
- Switch the direction you turn your hips each time

Hip Twists

Cardio - Finisher

Day 16

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 16

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