Name: Playbook - Tom McGee - W4/D3 Workout B
Uploaded: 2022-06-16T19:34:50.435Z
Duration: 60 min
Description: W4/D3 Workout B

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Start in a push up position and bring one foot on the outside of your hand
- Rotate and reach the hand that is next to your foot overhead and look up at the sky
- Go back to the push up position

World greatest stretch

- Set the Airdyne bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal
- Use both your arms and your legs to increase speed

Airdyne bike

Warm up

- Start with kettlebell between your feet directly under you in
- Have a slight bend in your knees, bending at the hips and keeping your back straight
- Brace your core and push your feet in the floor 
- You should feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell deadlift

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

Set A

- 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

- 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

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Set B

- Keep back flat against the pad and keep your chest proud
- Bring knees up and tilt hips forward

Captains chair knee raises

Set C

- Begin by lying on the floor with your elbows extended and chest up 
- Press through hands, bring hips to the ceiling with legs as straight as possible
- With a flat back bring your head in between your arms 
- Bend your knees, lower glutes to your calves, then straighten legs and reverse movement

Downward dog to cobra flow

Cool down

W4/D3 Workout B

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/D3 Workout B

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