Name: Playbook - The Lost Breed - W1/D4 - Shoulders & Arms
Uploaded: 2022-03-03T14:05:27.712Z
Duration: 45 min
Description: W1/D4 - Shoulders & Arms

Charles 

Jerod

Jarrad

Shrey

Enriq

Heath

It was great, sweating my a** off💪🏽

Luis

Addison

Candice

The workout was challenging, and put together well.

Avis Davis

Michael

Class workout lads! I have a home workouts page on IG and would love to share this on it except only using resistance bands. Is that cool? Will make sure to give you credit for it. (IG: @homeworkoutshq from Ireland)

Conor

Tough... But great workout, definitely an arm killer for sure. Like the pain though, for sure.🔥🔥

Pablo

Edgar

Luca

David

Such a great workout.  Big fans of you guys!!

Kaitlyn Rabel

Loved the abs incorporated into the cardio conclusion. The technical challenges took my mind off the fatigue and burn, making it easier to lean into it!

Kerry

💪🔥💪🔥💪🔥💪💦💦💦💦💦

Breno De Faria

Luis Orozco

Laurent Pianelo

Alex Martinez

Miha Javnik

Denver

Joey Hall

Colt Hubble

ZackAttack

It was a good workout! One thing that could be an area for improvement for the app would be if you were able to track what weight you did for each exercise, or for the “max reps in 20 seconds like exercises” you could tell the client to write the amount of reps they got in the app. Could be a great way to show improvement and make the app interactive. At the end of the month you could shoutout whoever showed the largest improvement. Just an idea cause I really think you guys are an awesome group. Think you’ve got a great app goin and really enjoying the workouts.

Jonathan Walters

Feeling bigger already!!! You guys are pushing me to the MAX 👌🏻💪🏻

Dylan

Adrian Zaragoza

Pretty solid workout. Those burpee presses were a great way to start out the workout.

Malachi

Jake Susie

Lexie

Santidvt

Cory

Nikolas Frederick Therrien

Wilber

gurvinder Singh

Logan Mcdonnell

Caden Peretti

Warm Up

-Concentrate on stabilizing your shoulders to stop them from moving
-Perform your burpee ensuring you don’t hyperextend your lower 
  back
-Then drive the dumbbells up with your legs as with a normal clean, 
  catching them at shoulder height with a ‘hammer’ grip

Burpee DB Clean & Press

-Focus on stretch and muscle contraction, not using heavy weights
-Keep your rep timing slow and controlled
- Important that your elbows stay above your wrists. If your wrists 
  come up too far, the focus comes off your side delts and onto your . 
  front delts

DB Lateral Raises

Circuit 1

-Your elbows should drive the motion, and should always be higher 
 than your forearms
-Remember to keep your torso stationary and pause for a second at 
 the top of the movement

EZ Bar Upright Row

-Make sure that you do not swing the weight or bend at the elbows
-Your torso should remain stationary throughout the movement as 
  well

Plate Front Raises

-Perform as many reps as possible throughout each set

High Knees

Circuit 2

-Perform a full range of motion, control the negative for a 3-5 second 
 count, and hit the biceps from 3 different angles

EZ Bar 21's

-The upper arms should always remain stationary next to your torso 
  and only the forearms should move
-Exhale as you perform this movement
-After a second hold at the contracted position, bring the bar slowly 
  up to the starting point. Breathe in as you perform this step

Straight Bar Tricep Push Down

-Keep back in as close to neutral as possible through out the 
  movement
-In the catching plank position catch with feet as far away from 
 body as possible

Half Burpees

Circuit 3

-Focus on keeping the elbow stationary and only moving your 
 forearm

DB Hammer Curls

-Elbows should be in close to your head and the arms should be 
 perpendicular to the floor with the knuckles aimed at the ceiling. 
-Slowly lower the rope behind your head as you hold the upper arms 
 stationary
-Inhale as you perform this movement and pause when your triceps 
 are fully stretched

Overhead Tricep Rope Extensions

Circuit 4

-Perform as many reps as you can throughout each set

Sit Ups

-Hold body long and tighten abs while pulling right knee to chest
-Return right leg to straight while pulling left knee to chest

Mountain Climbers on Med Ball

-Perform as many reps as you can throughout the 20 sec set

Alternating Planks

Abs & Cardio

W1/D4 - Shoulders & Arms

Great! Better than any workout I’ve done previously 💯💯

Domonic

Great workout! This was a great way to get back to it! Looking forward to finishing this program.

Peter

W1/D1 - Legs

Gabriel

W1/D2 - Chest & Back

W1/D3 - Cardio

Killed me. Maybe change up the finisher!!! But great shit boys😈

W1/D5 - Legs

Jake

W1/D6 - Cardio

W2/D1 - Legs

Masry

Noah

W2/D2 - Chest & Back

Overall great!! Like this workout, feeling and looking better before I started this program!!💪🏽

W1/D4 - Shoulders & Arms

Community

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