Name: Playbook - The Lost Breed - Day 2
Uploaded: 2022-05-02T12:01:14.155Z
Duration: 45 min
Description: Day 2

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

Everett

Jarrad

Couldn’t finish the upper body circuits 🥵

Henry

Victor

Ohhhhh mannnnn this ain’t for the weak minded lord oh lord 💪💪💪💪💪💪💪💪💪💪💪💪💪

Randy Hernandez

Kalie Lewis

Sweat is everywhere again!! Killed that one!!!

Breann

Travis 

Gylain

Day 2 down! We in this now. Tough workout!

Samuel Robinson

Mcloven

Hector Fortisescobar

Molly  ❤️

Megan

Matt

Rozanne

Fletcher

This one was just as good or even better than the first one already feeling better 💪🏾

Jesse

Zoroot

robert

Woke up sore. But still grinding. Don’t stop. Won’t stop.

Ednar Morales

I’m not going to lie that was hard, I’m a lil nauseous but I’m not going to stop Day 2 down

Miguel Carter

Francesco

Scott Lewis

Tresdon Janes

Maaaaaan!!😶‍🌫️🥵 #brickbybrick

Todd Jenkins II

Jaycen Petti

makayla

Sheesh. Not even hungry after this. Honestly I just wanna stay alive 🥲🥲🥲

Joseph Miranda

Haven’t felt like this in a while, great workout today!

Carlos Alicea Jr

Samad

Day two was tough but felt great 💪🏽

Alden

Less mentally exhausting than yesterday for me personally but got damn I am dripping. Feeling good eating good 💪🏼💪🏼💪🏼

James

Day 2 went crazy… phone died so i had to wing the last circuit … still got a great sweat out … also my co worker worked out with me today , he’s calling outta work sore lol 🔥

Antione

Santiago

This TLB grind is no joke . No pain no gain 🙏🏽

Marvin

Andy

Ervin

Carter

This was killerrrrr ! Had to do lat pull downs because I can’t do pull ups but I didn’t give up and kept going! Let’s gooooo!!!!

Melissa Jimenez

DAY 2

WARM UP
- 15 Minutes on Cardio machine of your choice

1ST CIRCUIT: 3-4 ROUNDS
- 12 Bench Press 
- 12 Bench Hops 
- 12 Barbell Rows

2ND CIRCUIT: 3-4 ROUNDS
- 12 DB Incline Bench Press 
- 12 Burpees
- 12 SA Rows (12 Each Arm)

3RD CIRCUIT: 3-4 ROUNDS
- 10-20 Push Ups
- 10-20 Hip Twists 
- 10-20 Pull Ups or Lat Pull Down

CARDIO - FINISHER
- 20 sec Lateral Shuffles 
- 20 sec Half Burpees 
- 20 sec Knee To Elbow

Warm up | Cardio of your choice (15 min)

1ST CIRCUIT: 3-4 ROUNDS
- 12 Bench Press 
- 12 Bench Hops 
- 12 Barbell Rows

- 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

BB Flat Bench Press

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

Lateral Bench Hops

- 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 1

2ND CIRCUIT: 3-4 ROUNDS
- 12 DB Incline Bench Press 
- 12 Burpees
- 12 SA Rows (12 Each Arm)

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline DB Bench Press

- 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

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

SA DB Row

Circuit 2

3RD CIRCUIT: 3-4 ROUNDS
- 10-20 Push Ups
- 10-20 Hip Twists 
- 10-20 Pull Ups or Lat Pull Down

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

Push Ups

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

Hip Twists

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Wide Grip Pull-ups

Circuit 3

CARDIO - FINISHER
- 20 sec Lateral Shuffles 
- 20 sec Half Burpees 
- 20 sec Knee To Elbow

- Shuffle laterally 3-4 steps each direction
- Reach down as you squat, touching the floor at each end

Lateral Shuffles

- Start in a high plank position
- Jump your feet in and out, tucking your knees to your chest
- Maintain a neutral spine throughout the movement, engaging your core

Half Burpees

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

Knee To Elbow

Cardio - Finisher

Day 2

Kentrell

Justin Salcedo

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

Corey Allen

Franco

Day 1

Day 4

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

Day 6

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

Day 2

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