Name: Playbook - The Lost Breed - Day 9
Uploaded: 2022-04-27T21:50:17.996Z
Duration: 45 min
Description: Day 9

Jarrad

Gylain

Travis 

Amazing Day 9 I rise and Shine 👊🏻👊🏻👊🏻🙌🏻thanks guys 🔥

Shirin

Fletcher

#ByAnyMeans💪🏽 closer to where i wanna be than when i started💯‼️

Kentrell

Day by day. We get better and better! #brickbybrick

Todd Jenkins II

Been dealing with a viral infection but doing my best

Jordan

Gym was packed so had to do things a little out of order but still killed it!

James

Let’s go TLB fam we out here this morning!!

Carter

Killed it ! Pushing through day 9 let’s gooooo!!!!

Melissa Jimenez

DAY 9

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 9

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 9

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