Name: Playbook - The Lost Breed - W4/D5 Upper Body
Uploaded: 2022-03-03T04:45:30.758Z
Duration: 45 min
Description: W4/D5 Upper Body

FRIDAY: UPPER BODY

*Perform each exercise back to back resting as little as possible in between exercises.
*If you want to up the intensity add more reps or increase weight for each exercise.

WARM UP: 
15 minutes on cardio machine of choice 
OR 
2 Rounds: (30 seconds each exercise)
- Lateral Shuffle into High Knees
- Jumping Jack Toe Touches
- Broad Jump into Bear Crawl

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Incline DB Press 
- 10 DB Seal Rows
- 10 DB Lateral Raises 
- 10 DB Curls

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- Max Reps Dips
- Max Reps Pushups into Shoulder Taps 
- Max Reps Wide Grip Pull Ups
- 8 Burpees

COOL DOWN: 
10-20 minutes on cardio machine of choice

15 minutes on cardio machine of choice 
OR 
2 Rounds: (1 min rest in between rounds)
- 40 High Knees
- 40 Jumping Jacks
- 40 Butt Kicks
- 40 Mountain Climbers

Cardio of your choice (15 min)

Warm up (Option 1)

15 minutes on cardio machine of choice 
OR 
2 Rounds: (30 seconds each exercise)
- Lateral Shuffle into High Knees
- Jumping Jack Toe Touches
- Broad Jump into Bear Crawl

- Shuffle laterally 2x 
- Run with high knees 4x
- Repeat the opposite direction

Lateral Shuffle Into High Knees

- Complete a single Jumping Jack
- Kick each leg forward and touch your toes with the opposite hand

Jumping Jack Toe Touch

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly
- Lower down to your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl backward on your hands and feet
- Keep a neutral spine

Broad Jump to Bear Crawl

Warm up (Option 2)

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Incline DB Press 
- 10 DB Seal Rows
- 10 DB Lateral Raises 
- 10 DB Curls

- 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

- Lay face down on the bench
- Row the dumbbells up toward the lower part of our ribs
- Lower the dumbbells down forward of your chest during the eccentric portion of the movement

DB Seal Row

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB lateral raises

- Sit on a bench with a dumbbell in each hand 
- Curl the dumbbells up engaging your biceps 
- Lower them with control back to the starting position

Seated DB Curls

Circuit 1

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- Max Reps Dips
- Max Reps Pushups into Shoulder Taps 
- Max Reps Wide Grip Pull Ups
- 8 Burpees

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your triceps/chest to push yourself up

Dips

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Entire sequence equals 1 rep

Push Up Into Shoulder Tap

- 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

- 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 2

10-20 minutes on cardio machine of choice

Cool Down | Cardio of your choice

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Week 8 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps(10,10,10,10)
45LB,35LB,15LB DB’s
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30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
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Week 7 2023
30 Min Cap 
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB
27:02

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Week 4
All Rounds / Reps
All Rounds / Reps
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W4/D6 Cardio

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
90LB BB, 35LB DB

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
95LB BB, 35LB DB
27:26

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Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
26:25
35LB DB’s , 95LB BB , 45LB BB

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
27:39
35LB DB, 95LB BB, 45LB BB

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB, 95LB BB, 45LB BB
28:48

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W5/D3 Cardio & Core

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
17:07

Week 10 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
35LB DB, Air Sq’s,Calf Raises
19:40

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
25:17

W5/D4 Lower Body

Week 11 2023
30 Min Cap
1 Set - All Rounds / Reps 
2 Set - All Rounds / Reps
19:44

Week 10 2023
30 Min Cap
1 Set - All Rounds/Reps
2 Set - All Rounds/Reps
23:57
45LB,35LB DB’s

Week 9 2023
30 Min Cap
1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
25:11
45LB , 35LB DB’s

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1 Set - 3 Rounds
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30 Min Cap
1 Set - 3 rounds 
2 Set - 3 rounds 
18:42

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1 Set - 3 Rounds 
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W4/D5 Upper Body

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