Name: Playbook - X2: Omar x Emily - W2/D1: Upper Body
Uploaded: 2021-01-18T11:49:20.045Z
Duration: 45 min
Description: W2/D1: Upper Body

Shrey

Anil Yavuz

Jake Ritchie

Zachary

Benito

what should my warm up be for upper and lower body weight training days? 🤙🏼

Kevin Reid

Kaizen

😬 weighted leg raisers are hard, but then push through for abscess will continue. ✨👏

TGenise

Thought I had a core until today... Burned every step of the way!

Darren

Diijaay

Julius

Perfect push pull sweatout. Cannot wait for the next ones!🤙🏻😜

Beni

Rudy

Ragille

Week w is starting off great let’s GOOO 🏁💪🏼

Jordan

Davone

Complete all rounds of Cluster 1 first before moving into Cluster 2, etc.

What You Need:
➡️ Barbell
➡️ Parallel bars
➡️ Loop Band (light and medium resistance)
➡️ Dumbbells
➡️ Med ball
➡️ Pull-up bar

Using a light resistance band here

Modification:
➡️ can add chains instead of band

[Barbell] Banded Bench Press

Complete 10-12 reps

Modification:
➡️ use two dumbbells

[Kettlebell] Double High Pull

[Barbell] Ab Wheel

Cluster 1

For every three presses complete one band row (3:1), 3 rounds

Repeat on other side

[Dumbbell] Standing Sh Press with Band Row

[Body Weight] Chin-ups

For every push-up complete a mountain climber in each leg

[Med Ball] Push-up Double Mountain Climber

Cluster 2

[Dumbbell] Skull Crushers

[Dumbbell] Incline Bench Reverse Curls into Hammer Curls

Can complete on parallel bars or hanging

Modification:
➡️ can hold med ball between feet

[Dumbbell] Weighted Leg Raises

Cluster 3

Finish with these continuous sets of core

Alternate back and forth make in game sure to grab the bottom of your shoe!

Bodyweight Ab Shoe Grabs

Modification:
➡️ You can complete them inclined on a step or on the floor from the knees

[Body Weight] Plank Break Downs

Lay flat on your back and reach for your toes while keeping legs at 90 degrees then lower them keeping the core engaged to come up into a sit up maintaining as flat a back as possible

Med Ball Toe Touch into Crunch

Core

W2/D1: Upper Body

W1/D5: Cardio

Aidysn

Camille Thomas

W1/D6: Mobility

Parlae

Kierstan Taylor

W1/D7: Active Recovery

Christy

W2/D2: Lower Body

W2/D3: Cardio

W2/D4: Total Body

Khalil Blaine

The hardest cardio I’ve done in a long time. A deposit made nonetheless.

W2/D5: Cardio

My whole body sweating. My sweat became my water source.

W2/D1: Upper Body

Community

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