Name: Playbook - The Lost Breed - W1/D4 Day 4
Uploaded: 2022-03-03T14:05:25.275Z
Duration: 45 min
Description: W1/D4 Day 4

1ST CIRCUIT: 3-4 ROUNDS
- 10 Inchworm to Push Up
- 10 Tuck Jumps
- 10 Burpees

2ND CIRCUIT: 3-4 ROUNDS
- 10-20 Close Grip Push Ups 
- 10-20 Supermans
- 10-20 Plank Tricep Extensions

3RD CIRCUIT: 3-4 ROUNDS
- 10-20 Spiderman Push Ups 
- 10-20 Lateral Shuffles 
- 10-20 Incline Push Ups

FINISHER
- 100 Mountain Climbers 
- 100 Alt. Foot Taps 
- 100 Jump Rope Motion

1ST CIRCUIT: 3-4 ROUNDS
- 10 Inchworm to Push Up
- 10 Tuck Jumps
- 10 Burpees

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to Push Up

- 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

- 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

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
- 10-20 Close Grip Push Ups 
- 10-20 Supermans
- 10-20 Plank Tricep Extensions

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Begin in a push up position with arms extended further, hands close together
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

Plank Tricep Extension

Circuit 2

3RD CIRCUIT: 3-4 ROUNDS
- 10-20 Spiderman Push Ups 
- 10-20 Lateral Shuffles 
- 10-20 Incline Push Ups

- From a high plank position
- Walk one hand forward as you bring the opposite knee forward 
- Lowering your body to the floor
- Push up and walk the opposite hand and opposite knee forward
- Repeating the sequence moving forward

Spiderman Push Ups

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

Lateral Shuffles

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

Incline Push Up

Circuit 3

FINISHER
- 100 Mountain Climbers 
- 100 Alt. Foot Taps 
- 100 Jump Rope Motion

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Run in place while you alternately tap your toes on an elevated surface

Alternating Foot Taps

- Simulate jumping rope with an imaginary rope

Jump Rope Motion

Finisher

W1/D4 Day 4

Demarcus

It was amazing great workout 💪🏽💪🏽

W1/D4 Day 4

More workouts from The Lost Breed