Name: Playbook - Tom McGee - W3/D7 Workout D
Uploaded: 2022-06-16T19:34:50.528Z
Duration: 60 min
Description: W3/D7 Workout D

- Lay on your chest with your hands on your tailbone
- Gently raise the hands up as high as possible and rotate to the front of your head 
- Go back and focus on keeping your hands high

Prone Shoulder Rotation

- Start in a beast position and arm one arm through
- Focus on getting a stretch in your t spine, shoulder and lat

Thread the needle

Warm up

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Put the bench up at a moderate incline 
- Straddle the bench with feet parallel 
- Row the dumbbell into your hip and keep hips square

Incline single arm dumbbell row

Set A

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lateral pulldown

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

- Lay on bench and press the dumbbells overhead 
- Slowly lower the dumbbells behind your head till you feel a stretch in your tricep
- Focusing on tricep engagement bring the dumbbells back to the original position

Dual Dumbbell Tricep Extension

Set B

- Reps = Steps
- Hold the dumbbell by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Single Arm dumbbell farmers walk

Set C

- Hanging on a pull up bar and decompress spine
- Gently swing side to side to stretch lats

Hanging lat stretch

Cool Down

W3/D7 Workout D

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

W3/D7 Workout D

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