Name: Playbook - The Lost Breed - W7/D2 Upper Body
Uploaded: 2022-03-03T04:45:30.826Z
Duration: 45 min
Description: W7/D2 Upper Body

30 Min Cap
1 Set - 3 rounds 
2 Set - 3 rounds 
45,35,25LB’s DB’s 
21:32

Travis 

TUESDAY: 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)
- Mountain Climbers
- Lateral Shuffles
- Skaters into Tuck Jump

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Kneeling SA Cable Row (each arm) 
- 10 Tricep Rope Extensions
- 10 Rope Curls
- 10 Rope Upright Rows 

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Alt. Incline DB Press (each arm) 
- 10 DB Close Grip Press
- 10 DB Seal Rows
- 10 Standing DB Press

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)
- Mountain Climbers
- Lateral Shuffles
- Skaters into Tuck Jump

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

Elevated Mountain Climbers

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

Lateral Shuffles

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, perform a tuck jump
- Immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters Into Tuck Jump

Warm up (Option 2)

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Kneeling SA Cable Row (each arm) 
- 10 Tricep Rope Extensions
- 10 Rope Curls
- 10 Rope Upright Rows

- From a half kneeling position
- Row the handle back toward your body
- Engaging your back as you row
- Work both sides

Kneeling SA Cable Row

- Begin with your back to the to cable and hands over head, elbows bent 90 degrees
- Pull rope cable so that elbows are straight, slowly return to start

Overhead Tricep Rope Extensions

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope Cable Curl

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable Rope Upright Row

Circuit 1

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Alt. Incline DB Press (each arm) 
- 10 DB Close Grip Press
- 10 DB Seal Rows
- 10 Standing DB Press

- Lying on an incline bench with arms extended and holding a dumbbell in each hand
- Alternately lower and press the dumbbells engaging your chest
- Both arms equals 1 rep

Alt Incline DB Press

- Lay down on bench with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

Close Grip DB Chest 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

- Hold the dumbbells with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the dumbbells directly overhead in alignment with the mid-foot 
- Lower the dumbbells back down to the starting position with control

Standing DB Press

Circuit 2

10-20 minutes on cardio machine of choice

Cool Down | Cardio of your choice

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