Name: Playbook - The Lost Breed - W2/D4 - Shoulders & Arms
Uploaded: 2022-03-03T14:05:27.746Z
Duration: 45 min
Description: W2/D4 - Shoulders & Arms

Jarrad

Enriq

Zachariah Barkema

This is my favorite workout in this series. I love it.

Kerry

Jake

Logan Mcdonnell

Lexie

Absolute killer. Can’t wait for the next workouts

Chase

gurvinder Singh

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 arm  
 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

W2/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.

Charles 

Peter

W1/D1 - Legs

Gabriel

W1/D2 - Chest & Back

Shrey

W1/D3 - Cardio

Jerod

W1/D4 - Shoulders & Arms

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

Heath

W1/D5 - Legs

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!!💪🏽

W2/D4 - Shoulders & Arms

Community

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