Name: Playbook - Tom McGee - W2/D5 Workout C
Uploaded: 2022-06-16T19:34:50.440Z
Duration: 60 min
Description: W2/D5 Workout C

- Use a box or bench go on your knees and put your elbow on the end of the surface 
- put your hands together in a praying motion and gently put your head down through 
- You should feel a stretch throughout your shoulder and t-spine

Praying stretch

- Use a band or stick and have your hands wide
- Gently raise your hands over your head and behind you back
- Adjust the width if needed to get a full rotation 
- You should feel this open up and stretch your shoulders

Shoulder rotations

- Feet shoulder width apart
- Push down and hing hips back
- Should feel mainly in core and triceps 
- Work for time, distance, or calories

Ski erg

Warm up

- From the half kneeling position perform a single arm kettlebell press
- Press from the same side with the down knee
- Repeat for desired reps
* Work both sides

KB half kneeling shoulder press

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

Set A

- Start by getting your shoulder set by having your scalps down and back
- Press directly forward 
- Lower back in a controlled manner to starting position

Seated Bench Press

- Keep your chest pressed into the pad
- Get scapula set and pull the handles back
- Pause at contraction then slowly return to starting position

Seated machine row

- Curl the dumbbell up to your shoulder then press straight overhead 
- When you press overhead keep your arms inline with your ears
- Try best to avoid using momentum

Dumbbell bicep curl to press

Set B

- Sit on the lower quarter of the Bosu ball
- Lean as far back as possible while keeping your feet flat on the floor
- Don’t stop until your feel a burn in your core

Bosu ball sit up

Set C

- Lay on your back and bring one knee up to your chest
- Place your opposite hand on your knee and gently roll over bringing the knee across your body
- Extend your opposite arm up and do your best to keep it close to the ground
- You should feel a stretch in your hip, t-spine and shoulder

Supine hip stretch

Cool down

W2/D5 Workout C

Lance Jr

Tom, loved my first workout with you. Came across you on TikTok and your philosophy aligned with exactly what I’m looking for. Pumped to work with you!

Best,

Jonathan

W2/D5 Workout C

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