Name: Playbook - The Lost Breed - W7/D5 Upper Body
Uploaded: 2022-03-03T04:49:27.808Z
Duration: 45 min
Description: W7/D5 Upper Body

30 Min Cap
1 Set - 3 Rounds 45LB DB’s
2 Set - 3 Rounds 35LB DB’s
29:26

Travis 

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

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 SA DB Row
- 10 Lateral/Front Raise
- 10 DB Press into Leg Raises 
- 10 DB Hammer Curl

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Wide Grip Pull ups 
- 10 Dips into Knee Tucks 
- 10 Burpee DB Clean & Press
- 10 Half 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)
- 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 SA DB Row (each side)
- 10 Lateral/Front Raise
- 10 DB Press into Leg Raises 
- 10 DB Hammer Curl

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Work both sides

SA DB Row

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower with control 
- Raise the dumbbells laterally to shoulder height 
- Lower with control
- Entire Sequence equals 1 rep

DB Lateral + Front Raises

- Lying with dumbbells above your chest, legs extended up
- Lower dumbbells to chest level as you lower your legs 
- Press dumbbells back up over your chest while raising your legs

DB Chest Press + Leg Raise

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower with control

DB Hammer Curls

Circuit 1

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Wide Grip Pull Ups 
- 10 Dips into Knee Tucks 
- 10 Burpee DB Clean & Press
- 10 Half Burpees

- 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

- 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
- Tuck your knees to your chest

Dips + Knee Tuck

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up
- Curl and press the dumbbells overhead
- Lower with control and repeat for time or reps

Burpee DB Clean & Press

- Start in a high plank position
- Jump your feet in and out, tucking your knees to your chest
- Maintain a neutral spine throughout the movement, engaging your core

Half Burpees

Circuit 2

10-20 minutes on cardio machine of choice

Cool Down | Cardio of your choice

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1 Set - All Rounds / Reps
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1 Set - All Rounds / Reps
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1 Set - All Rounds / Reps
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1 Set - All Rounds / Reps
2 Set - All Rounds / Reps
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