Name: Playbook - Tom McGee - W4/D1 Workout A
Uploaded: 2022-06-16T19:34:50.418Z
Duration: 60 min
Description: W4/D1 Workout A

Mobility and hiit training to prepare your body for the workout

Start in a push up position and place one foot on top of the other. Gently push each heel down towards the floor. You should feel a deep stretch in you calf

Calf Stretch

- Go into and deep squat with your arms between your knees 
- Bring one arm up and rotate over your head 
- You should feel a stretch in your groin and back

Deep squat rotation

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg

Warm up

- Start with feet a little wider than shoulder width feet can point out slightly if more comfortable 
- Raise kettlebell up, keep your elbows tucked in and look through the horns 
- Hold your breath and brace your core on the way down and take next breath at the top

Kettlebell Squat

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge

Set A

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

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

Single arm dumbbell row

- 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 chest to push

Bodyweight dips

Set B

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

Set C

- Lay on your back and bend one knee then place your opposite ankle on top of it 
- Reach hands through one leg and around the top of the knee
- Gently pull your knee closer to your chest feeling a deep stretch in your hip

Figure four stretch

Cool down

W4/D1 Workout A

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

W4/D1 Workout A

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